Level Up Your Confidence: The Confidence Game

1. Introduction to The Confidence Game: Are you struggling with low confidence? Feel like your self-esteem could not get any worse. Constantly overthinking and worrying. What will other people think, what they say? Currently feeling like you're not good enough, like you're not worthy to be in the situation that you feel like it's really hard to make friends. Feel like you don't know what to do in social situations and you just feel awkward and dread it every single time. Or maybe you really want to be in a better position, in a better job. But you just don't feel like you can get it or you keep getting passed up and everybody keeps looking down on you. Do you feel like you're constantly criticizing yourself and fearing rejection so you don't even bother trying because you're constantly telling us, oh no, I'm going to fail anyway. I don't want to be rejected. So you don't even bother trying. All of these things are assigned of low confidence in loves of synergies. There are even more. I've just given you some examples of the side effects of having low confidence, low competence in our society now is not a desire, a need, it's a must. It is key to living the life of your dreams. If you want to get ahead in life, if you want that promotion, if you want to make friends, if you want to have an enjoyable life, you need confidence. Just like when you're looking at a model. A model with no competence looks awkward, it looks uncomfortable, has no idea what they're doing. And yet, the same model, we're in, the same code with confidence. Looks amazing. It looks powerful, looks inspiring. That is a difference. That is the key. Confidence is so powerful. And clearly you've already identified that. That's where you're on this page. You're here because you want to make a change. You're here because you want to live the life you deserve. Because of course you do. Who doesn't? And confidence issues don't just go away. We need to know how to fix them, to be able to resolve them. And you're in the right place for that. The competence game is a cost, increases your confidence using different techniques that are proven to help you. Every day you have a video that shows you how to work on your inner conflict. How to work on your thoughts on how to change things that are going on internally. You also have a video that shows you how and what to do to fix the external circumstances. Because it takes more just thinking your way out of low confidence, you actually have to take action. And I'm going to show you exactly what action to take every single day. There's no guesswork. Those are hoping that something will click or something might work. You will see change. You will feel the difference. I just need you to try it. And trust me. There's nothing to lose. Honestly, nothing to lose. And I'm going to show you exactly how to transform your mind. How to create those powerful social relationships where you're happy being Europe, feel awkward. You just naturally know what to say. We naturally know what to do. And you own your presence. You feel comfortable in being there. You feel comfortable and being by yourself. You feel so confident in being who you are, that you are happy to be alive, that you end up loving life, because that's the key. I want you to love life. I want you to enjoy. I want you to have a life that you love so much because we've removed all the limitations. You can't help but scream about it. You can't help but be overjoyed about it. You can't help but go to bed and wake up every morning thinking about how much you're excited for the day. Because of that does come. It does. Honestly. You might be feeling like it's a struggle now. You might be overthinking and criticizing yourself and feeling like life could not get any worse, but it can get better. And I want to show you how it can get better by improving your confidence. To stop thinking that you're not good enough. And stop thinking that you're not worthy because you are at, I'm going to show you and help you feel that way. It's only going to take 30 days to start that change. I'm going to show you exactly how to continue that change. So that is permanent, so that it lasts a lifetime, so that you never go back to feeling the way you're feeling today. Let me help you create a change. Click the link below and I'll see you on the other side. 2. Day 00: Hi and welcome to this course. I'm really happy to have you here. My name is Mammalia he now and I'll be your coach and guide for this course. But once you doing today is actually really big first step towards a star or a really bright future. You're doing something that a lot of people might not even think about, all be able to do in their lifetime. So huge congratulations to you. You should be really proud of yourself. Hey, just to start you off, I just wanted to give you some information about how this course works. You might have heard of other courses, you might have heard of different techniques, but I want to show you how we do it here in the confidence game. So we use something called the ladder technique. The ladder technique is something that takes your main fear, the main thing that you're struggling with, reverse engineers it. So you have little actionable baby steps to actually get where you want to be, the way it works. The same as when you see a ladder. You might start on level one, right near the bottom. Then your climb, climb, climb, climb to the right at the top. Step by step by step. Because if I say, okay, this is your goal. This way, stop, get there. You might not know how to get there. So the way this course is designed is to help you get there to break down the little steps that sugar, exactly where you need to do to get from a to B, to C and so on. So the way this course is designed is to have a physical element and a mental element to really upgrade your confidence, you need both elements in worked on to really get to your goal. What does that really mean? Well, the mental element is all the mental work you'll have to do. Because you have to start from within to see external output. But we can't just stop there because it's all good and dandy just to do mental work. But to really celebrate your progress, we need to start putting in the physical work as well to restart, to take you to the next step. You might have seen those additional techniques and things you can do. Things you should think about, cetera, online. But it's not really enough to really upgrade your confidence. You really need to get to the actionable steps you can implement in your normal daily life. To really start to feel how your confidence is growing and to get you out of the comfort zone, what this really means for you is that you will have to dd toss. One will be the mental side. We will go through. Maybe these worksheets do some exercises, etc. And you also have the day challenges side. Let's paint a little bit more about the daily challenges in your next video. But what it really entails is that you have to go out and do something physical in the world. So it means you're actually implementing what you're learning. It's not just gonna do a worksheet, okay, I'm fix. It's not how it works. We really want to put the work in. The more people. Now, the better the results will be. Put to taste task because it's the first day. I didn't want a three right into the deep end straightaway. I will go over and explain what the course is really about. Today's task, a little bit different. You won't have a challenge. You'll just get information about how the challenges work. So your first official day will be from tomorrow. But it doesn't mean that today is not important because you'll still get worksheets today to go over and to rethink about what are your weaknesses, what are your goals? What do you want to get out of the program? How do you want to improve? This is really, really important because later on, you find yourself going back and going over your answers. Looking at how you've improved, looking at what you can do better. Looking at how you can strengthen those things that you think are actually a giant weakness. You'll be surprised. So please make sure you spend just as much time today, tomorrow and the day after, etc. on the task because they are just as important. Again, I want to thank you for joining the course and welcome you to the team. I'll see you in the next episode. 3. Day 00 Challenges: Hi and welcome to your first ever challenge module. I know you might be a bit nervous, but don't worry, today is all about understanding and finding out what you actually need to do for these challenges. The way the challenge is work, each day, you will get an overall overarching challenge. This is what you have to do for the day. But within that challenge, you'll also have three different levels. Level one, level two, and level three. All of that challenge, once you get the overall arching idea, once you can understand what the challenges, you'll get a choice between the three different difficulties of that challenge. If you feel that you are not very confident and you feel a bit nervous about the idea of the challenge. Maybe level one will be a good starting point for you. If you feel like, Okay, I can do this, I can do this challenge. I'm, I'm at a comfortable place, like it might be a bit anxiety inducing, but I'm in a comfortable place than level two would be for you. And if you think, oh, that sounds super easy, I can do this, no problem. Then maybe level three will be better for you. You get a choice depending on how you feel with that challenge. Everybody is different. So for one challenge you might be like, Oh, I'm at level one, but for another challenge you might be like, Oh, I can definitely do this. I MET level three. We all have different experiences and we all have different feelings towards challenging situations, etc. So today I'm going to ask you to just breathe, get through your other introduction module if you haven't already. And then I will see you tomorrow for your real challenge. 4. Day 01: Welcome back to your official day one. Today we'll be talking about discovering your strap. This is really important because a lot of my clients, a lot of the people that I've spoken to, you actually struggled to find what those trends are. They really have to think about it. And even then they might think, I don't know if I have many, ma'am. Okay. And this I'm okay with that. They won't go and boast about this runs. They won't be able to pick out from the top of the head very quickly what it is that they're amazing app. And every single person has something that they're amazing at. The brilliant that they should boast about. What we're doing today is not only are we going to think about and celebrate, we're also going to really discover because your strengths also how you talk to yourself. How can you go back and say that you have a lot of Lafayette? If you're comfy, criticizing this off, and you're not really celebrating your strengths, not celebrating what your great app. So what you're going to be doing today is taking your phone or any kind of time advice and setting a timer for 3 min. Make sure is 3 min. Don't cheat and make it less. You want to use our time and think of as many shots as you can. Whistle. You have a worksheet provided in this. Please write down as many as you can. You can think of even more than the blanks. Now, turn the page over on the other side, or duplicate the page and have a different one. Have more. Once the time is up. When the time is up, go back and think about the impact it has. How important is ashram to you? Does it benefit your life quite a lot. Does it benefit? You'll have a little, doesn't matter how much benefits, who doesn't matter for your life. Just think of as many strengths and you can. Once you have done that exercise. The next side, you actually have a little finger page. This is your personal value bingo. So you read it on your strengths. You can see possibly you struggled with that. Possibly it was no problem. But once you get to the bigger pot, you can really think about other things that are actually a struct you thinking about your values, thinking about what's important to you. You'll find that you're struggling with is even. Then you might have thought initially. But don't go back and add to use templates. Okay, that's for a different day. For today, you need to do this trunk list first and then think about the value. I will see you in the next episode. 5. Day 01 Challenge: Hi and welcome to your first day of challenges. How are you feeling? Are you feeling a little nervous, a little worried about this. Don't worry too much if you haven't already go and watch the first video on how these challenges work. Today. We're gonna get right into it and I'm going to give you your first challenge. Your first challenge today is to wear some clothes or an outfit that is strange or unusual for you. Now, this can be different depending on the person. So it's going to be a little bit more generalize when it comes to each level. But you should be able to go through the task, decide which level is the most appropriate for you. Remember, only pick one level, whatever level feels right for you for this challenge. So if you're starting a level one, you should wear something that is slightly embarrassing. This can be a skirt for some people, this can be different colored socks. This can be wearing attracted bottom. Anything that is slightly embarrassing for you. You want it to be a little bit outside of your comfort zone. But you don't want to be so nervous and uncomfortable where you feel like you can't do anything because you're constantly focusing on what you're wearing. If you're ready for level two, you're going to be wearing something a little bit more fancy. You don't need an excuse to dress up and dress up nice, even if you just popped to the shops or if you're going for casual date with your friend, doesn't matter where something that you would consider fancy that you might get your friend thinking, Oh, why are you wearing that? And again, you don't need a reason because you're wearing it for yourself. And both of those are far too easy for you. Try Level three were caused by or something really different your normal clothes. I'll get people to really turn and have a look at you. But don't feel nervous because that's the point. You want to start to feel comfortable and not start to care about what people think. That's going to take some time. But one thing at a time. So today you're going to be wearing something very different to normal. And you're gonna go ahead and go outside somewhere, somewhere in a different area. Maybe somewhere you go casualty, go often. But wearing these new interesting quotes, now, if you feel nervous or unsure at any point in time, take a moment and breathe. You will find times you feel a little bit anxious or a little bit uncomfortable or a little bit worried about what other people are thinking. That is the point. You want to get to, the point where you realize people don't really care. Or if they all think things, it doesn't really matter. Because you will still good. You're still alive, you're safe as well. It's not going to come overnight, but you will get that. So go ahead and pick the level that suits you best. And I'll see you tomorrow. 6. Day 02: Welcome back to day two. How was it yesterday? Did you find it challenging? Was it straightforward? Whatever it is, make sure you keep a note of it and continue for best energy. You'll have a chance to go back and reflect how it was. Later on. We will do it once a week. So don't worry too much if you've gone a bit too challenging or if you find it really easy, it is day one after all. Day today, we'll be talking about our self-talk and self-care. It's very important to think about the way we speak to ourselves because it's all part of the way we think and feel and project themselves to the outside world, the kinds of words to ourselves that we treat ourselves. And it's very hard to be kind to ourselves if our self-talk is critical and need and harsh and constantly belittling ourselves. So today we're going to do a little bit about our self-talk and the things that you might be finding yourself getting trapped in. So we'll go over some thinking traps that are quite dangerous. And quite a lot of people fall into these categories. So the first one is catalyst for emphasizing. This is when you think of the worst possible outcome in every situation. Do you find yourself doing this? Do you think for every situation you're wasting of what's the worst possible situation happened. This is a type of self-defense mechanism because your mind wants to think, okay, what's the worst? It's not that then I'll survive, right? But what you don't realize is a lot of things you feel, you are actually creating emotion that go with it. So you already experiencing mentally the worst possible situation every single time you think about it, you're actually creating this sensations, emotions, feelings deep inside. That's not healthy. Number two, is an all or nothing situation. Do you find yourself thinking often? It's either this or nothing. If I don't get this job or failed. If I can't get into this university. Nothing else I will do matter. Do you find yourself thinking that way that there's just one or nothing or nothing. It's called this is really dangerous because it causes a lot of anxiety and cause a lot of problems, frustrations and criticism. If you don't get into your all you putting everything into that one basket. And if it doesn't work out, that's a lot of pain mentally for you. Do you find yourself often overgeneralizing if something has gone wrong? E.g. if your ex-boyfriend treated you really badly, you might say, oh men treat people badly. Or you might find yourself saying, Oh, all of these people do this, all bosses are just out to get me and hurt me because of one experience. This is really dangerous because you put yourself in the mindset. Will you already have preconceptions before we even get into the situation? For all you know, the next loss must be amazing. But if you expect them to be that way, you might find that they end up being that way. The next one is called negative filter. This one is particularly risky because it means, no matter what situation you're looking at, you're always looking to a negative filter. You have a lens of your eye that's constantly looking at picking out negative aspects of a situation. E.g. if you're having a bad day, you might find yourself doing this much more often. E.g. the re the weather is bad because it's raining or the bus was late. Or your boss said something that wasn't particularly nice. You might be looking at all these little things, constantly looking for the negative things in the situation, negative things in life. Another one is called mine meeting. This is when you go ahead and you made assumptions about a situation, e.g. if somebody is not taking you back, instead of thinking, Oh, maybe they're busy or maybe they're working, or maybe they have something that you might think, Oh, they don't want to talk to me. I'm annoying. It's because of this and because of that making conclusions about a situation that's not there. Another way, this is called, It's also jumping to conclusions, which is quite similar, where you put 2.2 together and you just assume the conclusion, you assume the outcome. Instead of actually getting fat, they're basing it on your own knowledge, emotion, own emotions. And you just assuming this is a solution, this is really dangerous because it can cause a lot of misunderstandings and other problems. Or you might even find yourself doing emotional reasoning. We think of as sounds really stupid. I feel so stupid. Use your emotions to create beliefs about yourself. Oh, I said that I must be stupid. I am stupid for saying this. I did this. I'm stupid. Really dangerous. Because again, think about the way you would speak to yourself, UP critical, jumping your throat. Normal, healthy way to name. Another one that you might find yourself doing is called change policy. This is where you need other situations or people to change before you're happy. So instead of you just being happy for the sake of being happy, you might need a welder to be perfect. Well, you might need to meet to buy something or to show you something. You need something else to change for you to feel happy. Very dangerous because it's going to make home from inside. If you're always expecting happiness from external factors, you're going to be quite miserable. Another way to think about a must and should. This is when you constantly thinking, I should do this, I should do that. I must do this. I will see that this is really dangerous because if you don't do it, then you great criticism and negative thinking within yourself, you start to be literally thought. You start to feel like you failed obligations. Even when the things you can tell yourself, I'm not even real obligation. You creating them. Example, a real thing might be taking somebody to think. Obligation is when you say, I should do my bad, I should admit when you don't or you procrastinate it, you made yourself and much more guilty than you should be feeling. Or you might find yourself often labeling, e.g. if you create one mistake, something go wrong. You might label yourself automatically as an idiot. Or you might trip over something, or you might not something down one time. And he automatic z along comes in on this, on that. This is really dangerous because you'll be limiting yourself to a standard that you don't need to you for just one mistake. We're all human and everybody makes mistakes. Or even you might find yourself blaming others, even when it's your own fault or vice versa, taking the blame, well, it's not your fault and had nothing to do with you. Because if I'm safe, apologizing, even when it's not your fault, you might have the blame thinking patterns stuck inside your brain. Another one is called reward fallacy. This is when you expect a reward for some sort of self-sacrifice. You think, okay, I went out of my way and I did, this was my reward. Oh, I sacrificed myself. It is, where's my reward? And then when you don't, you become very disappointed and frustrated. Maybe even a little angry. Really common one as well, is cool control velocity. This is when you believe that your victim, in any situation that you can't control, e.g. if everything is going wrong, you feel like you're just a victim and everything's just crashing around you. Instead of actually taking control and thinking about what you can. So in this situation, because you never victim unless you think you are. And the final one that we'll be talking about today is called a fan status. So this is when you believe everything should be fair and when things aren't there. Mike and a little bit disappointed, upset, frustrated, etc. You might pay the whole narrative in your head where it should be fair. And then when you see the reality of a bit different, you might get even more upset. Over 14 of the most common thinking patterns. I want you to go through the worksheet, read them again if you need to brush up on what we've gone over and see which ones of these apply to you. You might find all of them. Do you might find only a few of them do. It's okay. Please don't judge yourself. If orphan do, the only way to create change is by identifying the problem. So good job today. I will see you in the next video. 7. Day 02 Challenge: It's a new day of challenges. How are you feeling? Are you feeling a little nervous? Are you excited? What are you feeling? It's a good feeling. You will find that these help you with time. So don't worry too much if you have a little bit of a nervous energy feeling in your stomach. So today you're going to go and meet your friend in a cafe. Sounds simple, right? But you are going to meet your friend at a different time than what you tell your friend? What does that mean? Does it mean that you are going to come 30 or 40 min late? But in fact, what you're going to do is you're going to go to the cafe early. You're going to spend a little bit of time by yourself at the cafe. And then your friend is going to come and meet you. But you are going to tell your friend at a later time on purpose. You're not going to tell your friend original time and asked him to come later. You're gonna give them a specific time and you're going to come earlier than that time. Level one, you are going to go to the cafe 20 min earlier than your friend. Feel free to grab a drink earlier. Feel free to sit around, look around. It's okay if you feel uncomfortable, a little bit nervous. It might be something that you don't normally do. That's the whole point. So make sure you tell your friend a specific time and you come earlier, rather than telling your friend to come later than a time that you are aiming to get there for. If you're at level two, you are going to go to the cafe 45 min earlier. This might seem like a lot of time, but it gives you a chance to feel a little bit of a mixture of feelings. One, you know, your friend is going to turn up. Not that entirely by yourself. You all waiting for somebody else. And two, you're still allowing yourself the chance to be there by yourself. You're still allowing yourself to feel exposed by being there temporarily, by yourself. Please make sure you turn up at the correct time. Don't try to wiggle your way and make it 10 min less five-minutes. Let's try to actually be there time. And if you think this is far too easy, then grade level three, you are going to go to the cafe 1 h before your friend. Remember, you're going to tell your friend a time offer, e.g. if you're telling your friend the two, you are going to get that a one. You want to already be there. To make it a little bit even more challenging, you are going to spend the first 20 to 30 min without your phone, laptop, tablet, or any electronic device, you're going to actually look around. Scary. So try your best. You might feel a little bit nervous, but that's okay. It will subside. The whole point is to get you used to doing these little challenges that push you out of your comfort zone. Remember, you are doing amazing with every single challenge you to be proud of yourself. I'll see you tomorrow. 8. Day 03: Welcome back to Day three. Hopefully, yesterday was a breeze view. If it wasn't and it was a little bit of challenge, that's okay too. That's a good thing that we do growing and getting better. So today, I want to talk about gratitude. Gratitude is so important and largely undervalued. When we are grateful for things that happen in our life, we attract more of them. Because remember what you think about you being more into your life. If we're always complaining and thinking about what we don't like and talking about what we don't like, that's what we got to bring more. Have you ever noticed when you're having a bad day? More bad things seem to happen. But when you're having a good day, everything seems to be going right. Why is that? Because what we think about, we attract. So if we take the moment to think about all the good that is happening, there is always something to be grateful for. There is always something to look forward to. And there's always something that we can have more of in life. But only by E, grateful for what you already have when you're having a really bad day, you might find it's actually quite difficult to be grateful for things. You might feel like you have nothing to be grateful for. The trust me, there is always something to be grateful for no matter how small you look for things that you like mine. E.g. if you're really struggling, you might be grateful just to have a bed to sleep on Monday. Grateful to be able to have food on the table. You might be grateful for the money that is in your pocket. Number. What you are grateful for, no matter how small it is, you buy more of it into your line. Or excises day is, think of three things. Only three things that you can be grateful for. It can be as small as you like or as big as you like. If you can think of more, That's perfect, right down more. The think of three things. Minimum. You can be grateful for. You can start a sentence and I'm grateful for or I'm thankful for all thank you for marble block. Doesn't matter how just find three things that you agree. 9. Day 03 Challenge: It's another day of challenges. How are you feeling? Are you starting to feel a little bit of excitement for these? We starting to feel a little bit nervous about what's coming up. Well, today, I think it's pretty straightforward. We are going to be doing some messaging. Sounds easy enough, right? Well, here's the catch. If you're doing level one, you are going to message an acquaintance, a silly, cliched kind of joke. Feel free to tell your equations that you're doing a challenge if it makes you feel a little bit better. But remember, you're still trying to push yourself out of the comfort zone. So if it makes you feel completely comfortable, then maybe you shouldn't let them know. If you think this is too easy. Great. Level two, you're going to miss Jing and acquaintance five times in a row. But I don't mean spamming them. You don't want to say hi, I am on a challenge. No, that doesn't count. You're gonna be messaging your acquaintance or can be a friend that you don't often message. Five times in a row with tigers. So e.g. at 11, you can say, Hey, just wanted to say hi. At 01:00 P.M. you can say, I'm just doing a challenge at 3PM. You can say, How are you doing today? If they reply, then you can wait a bit and then send another message, another one. So you want to leave some time in between. You can continue conversation or you can have random different jokes. It's up to you. But you need to make sure you message five times to somebody that you wouldn't necessarily be comfortable with messaging. First. If you think that's too easy. Even better, go to level three. Level three, you are going to a complete stranger. On social media. You're going to find somebody and you're going to start up a whole new conversation with them. Just have a quick little chat with them. And to make it a little bit more difficult, don't tell them that you're doing the challenge. Just a natural conversation with them. See how it goes. I will see you tomorrow. 10. Day 04: Welcome back to day four. You already halfway through the week. How's it going? Good job of getting this far. Today, we're gonna be talking about affirmations. This might be something you've heard a little about before. They are quite common. But affirmations most people don't realize are really, really important. And so underused, they are super powerful. Because your mind, the leaf, whatever you tell it. Like I said before, if you have in a bad situation, you're constantly getting the words. You already creating those emotions, those feelings in your mind. This is the way affirmations work as well. If you're constantly telling us off good things, you're creating those feelings, those emotions from deep with it. And it'll be projecting on the outside too. But this you could do affirmations is not just to pick any flowery sentence and repeated over and over and over again till just now to your mind, it's actually about finding the right balance. Because if you get something that is true positive, you might not really believe it. If you can't see ten yourself that your fat or you're ugly and you just jump to, I'm beautiful and I'm Slim. You might look in the mirror and think, I don't think so consciously. You might be trying to set a believer, but subconsciously, you always believe what you consistently have told yourself. The way we bridge that gap is that we actually make affirmations that are closer to neutral or even at neutral, if even at some positivity is to offer you as long as they're not negative. So that will go backwards. We can still use neutral affirmations for your exercise today, I have given you some startup. Feel free to use them and feel free to just make your own as well. Some of them are really good because they're closer to neutral, but then a little bit positive. They're really helpful because they'll create good affirmation without making it seem too farfetched for your mind. Especially if you're not at a stage where you can do positive affirmations yet. So things like I'm good at, I like when I'm improving at they're still positive. But they're not as positive as I'm amazing. Oh, I love. There's strong, powerful, positive words. That's okay. Because you will get that. Please don't force yourself to try to make it a little bit softer. For now. We will work in it and it will get positive with time. But today, just do what you can see you tomorrow. 11. Day 04 Challenge: Hi and welcome back to day full of challenges. How are you feeling so far? Are you starting to get into the rhythm? Are you feeling confident? Are you feeling a bit nervous and a bit worried about them? Don't worry too much because the person, so this is going to help you get more comfortable today. I think it's going to be a pretty enjoyable one. All you need to do today is go to a restaurant. Oh, but you've been seeing there's a catch to every single day so far, right? Well, yes. You're right about that. Level one, you're going to go to a restaurant and you're going to eat by yourself. Now, it doesn't need to be a busy restaurant. It can be a very quiet restaurant. There could be no one else there. But you either way you need to go by yourself and order a meal and have a meal at this restaurant by yourself. If you think that's too easy. Great. Level two, we're going to step it up a notch. You're also going to go to the restaurant and have a meal by yourself, but you are going to go and look for a busy restaurant. Okay? So you want to have people around you. You want to have weight is going past and doing things. You don't want to be the only one there. And if you think that's too easy, even better, you are not only going to go to a restaurant and eat by yourself, you are also going to go to a busy restaurant. And you are also going to be people watching. You're gonna be making eye contact with people. You're gonna be smiling at people and you're not going to go in your phone. Is that going to be a tricky thing to do? Well, I think you can do it. I think you've been doing great. So do your best today and I'll see you tomorrow. Have a good day. 12. Day 05: Welcome back. It's already D5. You do really good. Keep up the amazing work. Today we're actually going to do meditation. Now, this might be a word you've heard the quiet lot before. Have you ever tried meditation? A lot of people have heard of it, but they wish struggle to get into it. Meditation is so vital for us because our minds also need a break. Your body might get a break every single night when you go to bed. But your mind, your mind is either processing things consciously during the day, are processing things subconsciously at night. You might never really gets a break until you go through little calming techniques or meditation sessions. Today we're going to go over is simple meditation technique. Okay? So what we're going to do is I'm going to walk you through it. And then I want you to set a timer on your phone and tribal cell. The first thing we're gonna do is we're going to close our eyes. We're going to listen to a constant sound around us. This can be your breath. This can be a fan in the background. This can be a gentle background noise of birds or anything else, something that is consistent. We're going to try and relax my breathing in for five. And then we're going to exhale. Breathe in. 234. Exhale 2345. Again, inhale 234. Exhale. 2345. Now goes through each of your body parts, starting with the head. We're going to breathe in and let her head just relax. As you breathe out. Just get it true, pivot that. Get a little bit heavier. Now we're gonna go into the neck and shoulders, into the area. And as we pull it out, we're going to let it drip a little bit more. Now query into your arms, to your chest. And relax a little bit more it into your heads. Then it even more naturally within five. Breathe out, within TO YOU out and let your feet really fueled. You can continue to create them for five. When your eyes. Now, this was a very short session, just to show you a little bit of how simple notation. Now for you today, I want you to go ahead and set a five-minute timer, just 5 min, and do this process by himself. Remind yourself to breathe in and breathe out fine. If your mind wanders, that's okay. The wind was made to think, it was May to wonder. Just bring your mind back to the consistent sound you're listening to the birds than misinterprets if it's your brand, listen to your body, etc. So continue this until the alarm goes off. You can open your eyes. Lacks the best way to do meditation. As soon as you wake up just to five-minutes in the morning, you can increase the time as you go along. Even 5 min a day will make a huge difference. To your mind. You'll be able to deal with stress better. You'll be able to sort situations better. You'll be able to think better, be less tired. It's honestly a little fresh on your mind, in your mind, really appreciate it. I'll see you tomorrow. 13. Day 05 Challenge: Welcome back to another day of challenges. How are you feeling today? Are you excited for the new day? Because I am today you're just having a short little chat. Yes. I know what the catches so let's get straight into it. If you're feeling like you're at level one, you are going to have a short chat with every star. Sounds easy enough if you talk about their food and drinks, right? But that's the catch. You cannot talk about food and drinks. You can choose what you want to talk about. You will have a short conversation about whether you can have a short conversation, your dark, anything. But it cannot be about the food and drink they're serving. That would be too easy. If you think this is still easy. Gray, level two is you're going to have a longer conversation with the barista. What you consider longer is up to you. But again, you cannot talk about the food and drinks on the menu. You want to talk about something different. Maybe start a conversation about their name, maybe about the weather, maybe about what they like, maybe about a pet up to you. If you think that's easy, then grade level three will be you having a very long conversation with a barista, Talking about anything you want to talk about. You can talk about philosophy. You could talk about the weather. You can do a pet. You can talk about a loved one. You can talk about similar interests. Maybe even how long they've worked there. It's up to you. But no matter which level you choose mixture, you don't go to a busy barista. Make sure it's a barista that has some free time or doesn't have many customers, maybe the place is a little bit more quiet. You don't want to be taken up a brace as time when they're super busy and trying to rush around and do things, you won't have very good time. They want to have a very good time. And it just won't be a success. Good luck with today, and I will see you tomorrow. 14. Day 06: Welcome back to day six. You almost finished the first week. How are you feeling? Because you're doing amazing. So today we'll be talking about journaling. Journaling is quiet important because as you know, memory is imperfect. It changed the time. We might forget things, you might focus more on other things. And the memory might not be as accurate as it actually was in the moment. If we write it down. Journaling is not just important to remember things, but it also gives you a chance. Go back and analyse how you've been feeling the emotions. I went through the situations as narrow as the details, all the little things that you might forget, the time. When you go back, you may think, oh, I've made a little progress, have come this far. This is what I actually felt in that moment. Every week, including this week, you'll get three new channel opens. You'll get three questions that I'm asking you that I want you to think about announcer in as much detail as possible. Remember the more detail you can do, the better it will be for you later, because you'll be going back and looking at your answers and analyzing how everything is going for you. Be as honest as you can, and try to write in as much detail in terms of your emotions. Such an equation to progress with thoughts, the analyst as much as you can. And I will see you tomorrow. 15. Day 06 Challenge: Another day of challenges. How are you feeling today? I feeling ready for this. I think today is a pretty fun one. Hopefully you will enjoy it too. Today. The theme is all about travel. Travel sounds really fun, doesn't it? I think it does. So today, if you are at level one, you are going to be traveling to a place and you sort of know by yourself, this needs to be a busy pays, e.g. a. Tourist place. And you can just walk around and look the things, engage with the tourists if you want. But you're there by yourself. It's a place that you sort of know. It might be a place that you've been before. It might be a place that you're somewhat comfortable with. That's okay. But you're there by yourself. If you think that's easy. Great. Level two, you are going to travel to a tourist place, a busy tourist space by yourself that you don't know. You're going to spend as much time as you can there. But it's a place that you don't know. They're gonna be by yourself and you're gonna be walking around, enjoying it, maybe doing a few tourists things if you would like to. If you think that's easy. Grade level three, you are going to be traveling to a place that you don't know. Visitors place by yourself. And you are going to be taking pictures by yourself. And maybe even with some of the other people around, could be a tourist, could just be a stranger. So you're going to have to ask people to take pictures for you. You're going to be able to do that. Hopefully the answer is yes. So pick the level that is right for you. Remember, you don't want to be too uncomfortable. And if you find one is too hard, one is too easy. You can choose in-between. You can mix and match, you can adjust it to your needs. So good luck today, and I will see you tomorrow. 16. Day 07: Welcome back. It's already D7. You make huge progress, ready? You've finished a whole week of the course. You should be really proud of that. That's amazing. Today we'll be doing a session on self reflection is really important to go back and think about and analyze how the week has got. So you can improve next week. You can see what happened. You can see what went well, what went wrong, how you can do better, et cetera. Please don't underestimate the value of self-reflection even when you go on after this course. Self-reflection is so, so, so vital. So every week you have three things that I want you to think about. The three operating town into. The first 15 small successes. No matter how small, how big, just to find success. The next one will be five things that made you feel happy. It's really important to look back and remember things that made us feel happy. Things that went well, things that you do it, things that made you laugh. And your final one is going to be, what are you I love? Because it's very important to think back and see how I did this really well. I'm really proud of this. Or maybe this one's super well, I'm really, really proud of this. You might forget where you proud of as time goes on, but having it, they're having on their self-reflection worksheet, you'll be able to look back and be like, Oh, hey, this was a really good success. I did this really well. With time. You'll be able to put the journaling, self-reflection together and you'll be able to analyze as you go along. But for now, we're keeping it as a separate module. I'll see you next week. 17. Day 07 Challenge: Welcome back to another day of challenges. How are you feeling? Are you feeling a little nervous? Are you excited? Well, day seven and every seventh day will be your day of rest. This is a day that I want you to stop and think about how the challenges have been going for you. What levels have you been doing in that? Have you felt like you were just outside of our comfort zone but not too much. Not too little. Stop and think about them. Do you have any notes? Do you have any feedback to yourself or maybe to me about your challenges? How do you think they went? Use this day to rest, recover, and take a moment to just breathe because that's what you need. Sometimes you need a moment to breathe. Not be constantly doing, doing, doing, doing. Tomorrow. I'll be back with a brand new challenge. But for today, just take a moment to breathe to your weekly reflection and maybe take a good nap. I'll see you tomorrow. 18. Day 08: Welcome back. It's date eight. So today we'll be talking about scoring your strength again. I know that it's something that we've done, but it's really important to build up on what we started with that list at the beginning of the course, I asked you to do talking about what you think your weaknesses are. Well, today we're going to take that, I move on to transform it. We're going to turn those weaknesses that you thought you had into strengths. Yes, I noted thinking, you might think it's impossible their weaknesses for a reason, etcetera, etcetera. But anything can actually be a strength. It just depends on how you look at e.g. if you don't like the way your thighs look and we say, I don't want my thighs. I don't like my thighs. I like my thighs. Change that. How do we make thighs a strength? Weakness? We can change it to my body, keeps me warm and protected. Because it does. Having a little bit of extra fat on your body is what keeps you warm, is what protects your organs. It's what's needed for your survival. What about if you put memory as a weakness? If you can see tallies or I'm terrible, I remember me. I'm terrible at remembering names and terrible remembering what I should be doing. How can we change that interest rate? Well, normally, if you're really bad at remembering names, is because your mind is thinking about something else. A mind can only hold a certain amount of things in our short-term memory. So if you can't see forgetting the experts because you have other things in your short-term memory. We can change it to you. I'm human and I'm very productive with other things. Because you're so productive, you can see thinking about what you should be doing. Currently, instead of thinking about all the other things that you need to do. Again, maybe you're just human to go through your list and think about what you have put down as your weaknesses. How can you reframe them? How can you make them a strength? Remember, anything can be a strength. Depends on your perspective, depending on how you look at it. Change your weaknesses into strengths. And I'll see you tomorrow. 19. Day 08 Challenge: Welcome back to day eight of challenges. How did you enjoy your little break yesterday? What did you decide to do? To just lie, to take it easy and to take an actual break, to just decide to catch up with something that you've missed? Or did you decide to do something that you've done before? Whichever one you chose to do, you know, you did your best and it's okay if he chose to take a break. Don't be hard on yourself. You don't have to force yourself to this. This is a gentle way to help you. Okay? We're not forcing, we're not be literally were not criticizing. Remember that? Okay, so today we're back. Challenges. I think today is a pretty fun one. A lot of people really enjoy this one. If you're a Level one, you are going to go to the movie theatre. Well, that sounds fun, right? But you are going to go and watch a movie by yourself. If your level one, you're going to go to maybe a less popular, less busy, very quiet theatre. And you're going to book a ticket, can be fulfilled that you like, can be for random film that's not well-known. So there's less people up to you. But you're going to go and book a ticket for yourself to watch a movie by yourself. If you think that easy, great. Level two, you're going to go to a busier theatre. And you're gonna go and watch a movie by herself. So there's gonna be a lot more people. They're going to be people with their friends. It's gonna be couples, etc. Don't feel awkward, even if you might feel a little bit. But this is a point. This is to make you comfortable with being by yourself. So try to enjoy the feeling. It might feel a bit awkward and nervous at the beginning, but you will find that you almost ease into the feeling. It's a really good thing to practice. And if you think easy-peasy, I can do that. No problem. Great. Level three, you are going to go to a popular theatre. So one that's very busy. You're gonna go what a popular movie, one that has a lot of people in. To throw another challenge into it, you're going to have a short chat with a random person. Can't be somebody that you know, somebody that you don't know. Okay. A complete stranger. Which one are you going to decide to do today? Whichever one you do. I wish you the best of luck. I know you're gonna do great. And I'll see you tomorrow. 20. Day 09: Welcome back to day nine. Today we'll be doing self-care and self-talk again. As you know, the way you talk to yourself is so, so important. Because the way you taught yourself is how you and projecting to your external world and how other people will end up seeing those really important to talk to yourself with kind words, to be conscious or to show kindness to yourself. But I know that it's not always the easiest to show kindness to yourself, especially if you're not quite sure how one thing you might think. Some of the things that you do that our client, you might not think of them as being kind to yourself. Or you might not even stop and question. I might be inclined, or am I being critical? Because it's just the way I've always thought. And the wave heard other people because maybe your parents speaker at themselves of people. Really self-care and self kindness is all about little things. We've already gone over some of your strengths. But today we'll actually be going over other ways that we can celebrate you. You just being you. Because it's not just about what your strong app, it's not about your strengths. Also about all the weird and wonderful things. Then makeup you. What is it that you think that you're awesome? What do you think? You're amazing? What can you stop and celebrate? Useful for many, you love the color of your skin. Maybe you love the shape of your eyes. Maybe you like your voice. Maybe you love how you think. Why those down. All the amazing things that make you, you, you can celebrate. Every little thing counts. No matter how small it is. If you think it's also write it down, you'll find that it's very important. And I'll see you tomorrow. 21. Day 09 Challenge: Hi and welcome back to day nine of challenges. You're already doing so well. The fact that you've already got to D9, you should be really proud of yourself every single day is actually very challenging. The fact that you've got to D9, give yourself a pat on the back. That's amazing. Today I have a brand new challenge for you. You are going to go and ask your neighbor for a little something. If your level one, you are going to ask your neighbor that you sort of know. It could be somebody very close. It could be somebody that you've talked to a few times, Austin for some sugar or milk or some coffee or tea. Anything that's small and insignificant that you can take back to yours, you can make up a reason. You can be honest why you're doing it. That's up to you. But you're going to ask somebody, you know, not somebody you're very close to, somebody you sort of know. If that's too easy for you. Great. Level two, you will go to ask a neighbor that you don't really know. The same things, but sugars, some milk, some tea, coffee, anything that's insignificant and you can take back to yours. Okay? Again, you can be honest with why you're doing it, why you're asking, or you don't have to be, That's up to you. And if you think that's too easy, perfect. Let's take it up a notch. Level three, you're going to ask a neighbor that you don't know perfectly well, that you haven't spoken to. For something insignificant like tea, coffee, milk, sugar, anything small? You're going to have a short chat with them. You can tell them what you're doing, but have a short chat with them. Find something small to talk about. You can draw better whether you can talk about something you've been doing. You can ask them how they find something to talk about, how you get on today. And I will see you tomorrow. 22. Day 10: Welcome back. It's already date ten. Today we'll be doing gratitude. As you know already, it's really important for us to be thankful and grateful for things that we do, love and enjoying her life. Sometimes we ended complaining naturally more than we are grateful for things. It's very important to stop and catch yourself and spend a moment just being grateful for what you have. In the last question session, I'll ask you to think of three things that you're grateful for. No matter how small. Today we're gonna be a little more specific. I want you to go and think of people who are grateful for things that you're grateful for and qualities that you're grateful for. It might be somebody that's carrying to you. For me that's help. Someone that's major day in Miami. Things that make your life better, maybe things that you really appreciate. The things that you're really happy you brought in maybe qualities that has made your life better. Maybe qualities that make you smile often. Any of these things that come to mind, write them down, fighting, raged for them. Think about how they're really improved your life. Think about the little memories and make you smile or gleam side and write them down. I'm thankful for, I'm grateful for or thank you for etc. Number. You can be grateful for anything. I'll see you tomorrow. 23. Day 10 Challenge: Hi and welcome back to day ten of challenges. You've been doing so well. Are you proud of yourself? You should be really proud of yourself. Today, we have a brand new challenge for you. You are going to be going to a cafe. If you like cafes, you're going to enjoy this one. If not, don't worry, it's not too long. If you're starting a level one, you are going to go to a cafe, audience of a drink or something small. And you go into people watch for the first 10 min of sitting down. Not just being in the cafe of actually sitting down off getting your order. You are not going to go in your phone. Okay. No phones and out. No technology, no iPad, no laptop, nothing that will distract you. And you are going to sit and people watch, fires off, no friends there. You're just going to have a look, see what everyone else is doing. After the first 10 min. You can use your phone if you need to. But the first 10 min do not use any technology. If you think that's easy and you can deal with the eyes close. Grade level two, we're going to take it up a notch. You're going to go to a busy cafe, one where there's more people around, but make sure there's actually a seat fee to sit down and you are going to do the same thing. You're going to be people watching after ordering your drink and sitting down or whatever you're ordering. For the first 13 min, you're not going to use any technology. No phones, no laptops, no iPads, notebooks, nothing. Okay. You are not using anything that will distract you from people watching. After the first 30 min. Feel free to go ahead and do what you want to do. Because again, you in the cafe by yourself, no friends and out. You can stay there as long as you want. With a minimum. It's 30 min for you to do your people watching. And if you think that's too easy, perfect. Level three, you are going to go to a busy cafe. You are going to spend an hour people watching with nothing to distract, you know, phones, laptops, no, no tablets, iPads, no books, no newspapers, nothing, nothing that you can think of. No magazines, even nothing that will distract you from people watching. And you're going to take it up a notch. You are going to find three people to make eye contact with. You, not just going to look away, you're going to make eye contact with them and you're going to smile. Okay? So your people watching for an hour, you only need to find three people to make eye contact and smile at them. Hopefully, this will be a good experience for you. I will see you tomorrow. 24. Day 11: Hi, Welcome back to day 11. You didn't really, well, you already own day 11 of the course. You're almost halfway there. Continue the amazing work. Now, today we're creating affirmations. You already know how important affirmations are. If you remember the last time we did affirmations, we were talking about how affirmations need to be livable. And they need to be based on some sort of emotional connection. If the true positive and you can see Chinese and negative things, you're not going to believe them. But we also don't want them to be negative. Otherwise, it's just self-criticism. So we wanted to, or affirmations to be neutral, positive or positive, positive if that's possible. Today, we're also going to be doing affirmations, but we're going to be connecting our affirmations to real life situations and real life things. So before I ask you just to make affirmations, you could have picked one you're going to finish to start sentences, anything like that. Today, we're actually going to start making affirmations based on gratitude list we did yesterday. Through remember how is that? Each day is connected. There is a reason why you can't just skip the lessons. Now, I want you to go back and yes, this list, what did you say you are grateful for? What did you say your strength were the day before that? What can think? Can you feel thankful and a lot of lawful take those, turn them into affirmations. E.g. if you said that you're grateful for having money in your pocket, you can turn that into an affirmation. I always have money in my pocket. If he said, You're grateful that your family was a lovely, you can turn it into an affirmation. Say, I am loved. It doesn't have to be exactly the same words. But use them to your advantage. Because if you appreciate that, means you believe it, use what you believe, what you ready appreciate all the positive things in your life that's happening. Use that to your advantage. Make affirmations for it. That'll help you get through any sort of rough patches are hard moments or he just having a really bad day. If you remind yourself of those affirmations, really works really well. Remember, affirmation will best if you use them daily. Affirmations use today. Please go ahead and use them daily. It will really help if you keep repeating them. They'll eventually get into your subconscious. But it does take time. You're not going to believe them instantly, especially if they seem a bit far-fetched. But with time as the natural response you're going to go to, you're not going to think, Oh, I'm not feeling very loved today, even though you appreciate that love. Eventually you're gonna be like, Oh, I loved, they're just having a bad day. You're not going to feel pain. You're not going to feel like they're being attacked. You're going to feel like it's going to you on deeper level is something that goes wrong because you're going to know that you are sick. You're going to know you're where you're going to know you love. So go ahead and start those affirmations today. I'll see you tomorrow. 25. Day 11 Challenge: Hi and welcome back to day 11 of your challenges. How we feeling? You're already a date 11, That's amazing. Today you are going to go to a restaurant with your friend. But I know you already know that there's a catch there. Always is, isn't there? So what will happen is you'll actually go to a restaurant, but also talk to the waiter or waitress or server or whoever they're about something. Now, don't worry, that will already inducing anxiety in you. That's okay. Find the level that suits you best and go for that. If you're at level one, you are going to go to the restaurant with your friend. And you're just going to make a joke to the waiter or maybe the bartender, whoever you can talk to, just make a joke, like a light jog, something silly, something plenty. Maybe if that's your thing, just one joke. That's all you need to do. Something that you wouldn't normally say or wouldn't normally feel comfortable trying. If you're at level two, you are going to go to the restaurant and you're actually going to have a chat with a waiter, bar tender cook, whoever you choose. It can be about anything. It can't be about the menu because that defeats the purpose, doesn't it? Anybody can have a chat about the menu. So talk to them about something off the path of the day is Austin what's been going on? Have a little chat. And if you think that is too easy, rate level three, you're going to do the same thing. You're going to go to a restaurant and you're going to have a short chat with three different waiters, service cooks, maybe front house staff, anyone you want to. But because it's three, you have to go out of your way to meet a few. Because normally you'll get one to your table, but you won't necessarily get the other two. So go and find someone to have a quick chat with awesome about the day, awesome about something interesting. Remember, it can't be about the menu and it can't be about e.g. something directly related to the restaurant. Think about something different, something that you wouldn't normally talk to them about, because anyone can talk to them about the restaurant or the menu. That's what they're there for, right? Right. Good luck and we'll see you tomorrow. 26. Day 12: Welcome back to day 12. How are you doing with the course so far? Are you finding some benefits already? Use your affirmations ceiling. I using the materials you're learning and going through daily today. It's a meditation session. If you remember, in the last meditation session, we did a simple meditation technique. Today, I'm going to show you a different meditation technique. This is more of a meditation slash calming technique. If you're having a hard time or you feel a bit rough or the day is not going very well. This is a great technique to do. To just lighten yourself, to feel the love of the universe, to feel happy. Okay, really absorbed right in there. Remember, as we go through this, if you mindsets wondering, that's okay, you mind was made to wonder, you might want to think it's perfectly okay to allow to do so. Let them wonder and then bring it back gently. Hey, let it wander and then bring it back gently. Don't criticize yourself. Don't look down is after getting angry, don't get frustrated. If you might consider one as you can only focus for half a second. That's again, you will get better with time. So again, we're gonna do this together first. And then often you can set a five-minute timer or more if you'd like. Do It Yourself. Meditation is most beneficial if you do it every day. So please try this technique Davy, the next week. We're going to start my sleep comfortably in our chat. We're going to close our eyes and we're going to listen to something consistent. Can be breads, can be your brand. It could be the wind outside. Anything that is consistent. We're going to breathe in. On a count of five. We're going to hold it. We're going to breathe out for counter. So breathe in. 234-51-2345. Breathe out. 2345. Again. Breathe in 2345. Hold 2345 and breathe out 2345. Now you're going to think of someone or some thing that you have a loan We love for you guys to think of them and feel that love you have for them. Think about the happy moments. Think about this times they make you smile and you appreciate them. Feel the love. You get back from them to look after you today, care for you to give a little treat. Thank you. Are they happy just to be around you, to give you a nice cuddle? Think about those moments where you feel loved by them. I feel that feeling wash over you. Start from your tones going all the way up like a gentle white light. Feeling of love, coffee was given up. Think about, think about the thing that you're thinking of. How much you love. Do you view? How much love do you feel given to you? The love coming back to you for all the love you send out, a few coming back to you and more surrounding your body. They get anybody till it's hovering your body. Feel the warmth of feel that love deep inside field of safety. It brings happiness. It brings joy. Really. Want to smile, It's fine. Bubbles of happiness. Loud envelope you. Like it's almost hugging you. Then when you're ready, you can open your eyes. How was that? Did you feel the love? You feel like you could have given even more. You will realize as you're going through these, that love is limitless. Loss can go as big as you want to go, and it can come back to you as much as you want it to. Sound adults. You just need to be open to receiving it. Now, we've practiced the love meditation technique. I want you satisfied with a timer on your phone. Go ahead and try this by yourself. And then remember to do at least 5 min every single day until next week. You can choose which one you prefer. If you like the first one, you can go ahead and do that. But for today, try this one. Now I will see you tomorrow. 27. Day 12 Challenge: Hi and welcome back to day 12. You're doing really, really well. Keep it up. Today. You are going to go and make some eye contact with strangers. Now, this might sound really easy, but you'll find when you make eye contact with a stranger, you normally look at them for maybe a second or two and then you'll look away as soon as you to make eye contact. It's uncomfortable to make eye contact with somebody for a long period of time. Even if they all your significant partner, you'd be surprise how uncomfortable it can be if you constantly stare without breaking eye contact into somebody's eyes. But that's the idea. The more you realize you could do this and nothing bad is going to happen, the more you'll build your own confidence. So if you're a Level one, you just need to make eye contact with three strangers for about 5 s. That doesn't seem so long in this context, but it actually will feel quite long. Normally people can make eye contact for maybe two to 3 s. Then they'll feel like, okay, this is a bit much, it takes a minute for your brain to catch up and be like, Oh, I'm staring into this person's eyes. But you're gonna do 5 s, okay? This can be any stranger. It can be on the way to work. It'd be walking through the park. It could be somebody at your job that you're not quite sure with. It's up to you. Three strangers. You never going to see them again. 5 s, if you think that is easy, gray, level two is bumped up a little bit. Novelty, you're going to make eye contact with ten strangers for 5 s. And you're going to smile at them. That might seem like a lot of people. But think about how many people you actually see in your daily life. I'm pretty sure you'll be able to do it without even thinking about it. You just need to think about the time duration of how long you're staring at them. Well, how long you're looking into the eyes for? Okay. Don't make it creepy. Of course. Don't stare. But you're just trying to make eye contact and then give a smile. You'll be surprised how many people actually smile back. And if that sounds too easy, perfect. Level three, you actually go to make eye contact with 15 strangers for 7 s. Now, 7 s might actually feel almost uncomfortably long. But that is the idea. If you also comfortable staring into somebody's eyes already, That's perfect because it means you get to that point where, oh my God, it's getting a bit uncomfortable. But nothing happens. There are no negative consequences. You're just opening your space. You're being uncomfortable. You might find that the person looks away before them and that's perfectly fine. As long as you can maintain your eye contact. Okay. Hopefully that goes well for you and I'll see you tomorrow. 28. Day 13: Welcome back to Data Team. How did yesterday go? Hopefully you've managed to meditate really commonly and you feel good feeling. Hopefully you managed to do some today to, today, we're gonna be doing journaling. So if you remember, journaling is very important because our memory is not always as accurate as it could be. If you've taken any notes over the past week, if you have any experiences that you remember or you wrote down, we made a quick little note on your phone. Take these now and use the mutagenic. If you haven't made any notes. That's okay. Think about the questions in relation to this week. Okay? So all the questions that you get every week are going to be in relation to that. So try to think just that week alone. Don't think further. Don't think future, don't think What is. Just think about the week you've had. So the first question today. Have you had any negative feedback this week at all? Have you got any comments from somebody? Have you had any criticism? Have you been critical to yourself, even? How did you react to this feedback? Did you feel angry? Did you feel frustrated? Did you feel hurt? You feel upset? Does you know did you feel happy because you feel like you could achieve something? How did you react to the situation? Write down your emotions or feelings where you felt them, the money. Try to really get down to the nitty gritty details. Write down as much information as you can. And finally, why do you think you reacted that way? Do you think it's a normal reaction? Do you think you exactly? Do you think it's something that shouldn't have heard but dead? Think about it. Where do you think these feelings are coming from? Really come from youth. Do they come from somewhere? And someone that taught you this? Think about them. It's really important to be mindful and to analyse, because sometimes we realize our emotional reactions are not ours. They taught. So go through those three questions this week and see how you feel. And I will see you tomorrow. 29. Day 13 Challenge: Hi and welcome back to day 13. How are you feeling? I know it asked it every day, but it's really important. You stop and think about it. How are you feeling? Are you feeling good? Are you feeling nervous every time you press Play? How are you feeling? Think about it, write it down. Processor. It's really important. Welcome back to day 13 of your challenges. I'm sure you're pretty excited to know what's going to happen today. Well, you are going to go to a restaurant. That sounds easy enough, right? The catch is, you are going to go to a restaurant by yourself. Some people that sounds okay, I can do that. No problem. Some people that might seem a little bit more scary. That's okay. We're going to start it up slow and vamp it up. Wherever you feel, choose the level of appropriately. So if you feel like it's a bit scary, level one, you will go to go to a quiet restaurant, buy yourself a quiet one. There might be no one in, there. Might be a time where many people don't go to restaurants. It's up to you. You're just going to go to a quiet restaurant by yourself. Level too. If you think Level one is too easy, you are going to go to a popular restaurant by yourself. So you're going to have people around you that are gonna be couple, they're gonna be friends, they're gonna be people talking. But you're going to be there by yourself. And if you think that is too easy, you're actually going to go and book a table at a popular restaurant. So we're thinking very, very popular here. And you are going to go and eat, enjoy your time by yourself. And you're gonna minimize the amount of technologies. So minimize the amount of phone use. See how we feel. It might be very nerve racking refers you might find, the longer you stay there, the more comfortable you feel. Because hey, although people might Wonder a first, most people don't care. Most people genuinely it doesn't affect them. And so it shouldn't affect you. We as a society have come to this image. We must go out with somebody else, but find the comfort in going out by yourself. So good luck with your challenges, and I will see you tomorrow. 30. Day 14: Welcome back to day 14. You already finished two weeks of the course. How are you feeling? You're doing really well. You're halfway through. You only have a little bit more, and then you will have finished the whole course. How has the weeks been going for you? Have you found them easy? Have you found them quite challenging? Today is your weekly reflection day. So this is where we go back and we analyze how everything has been going. You've been doing some journaling, you've been doing some feedback, you've been doing some notes, you've been doing all sorts of techniques and such. So now we will stop and think about it. So the questions are going to be same as last week. What five things made you feel happy, speak, what really will smile to your face? What made you feel guilty in joy and loved? Think about it. It's just five things. Why did they bring you so much joy? And then we want to think about the five successes you had this week. Remember this, we only think about the previous week. Don't think about a week before that all last year. Think about this week, no matter how small they might feel, even if you feel like you haven't had anything this week, there's always something that you did well at. So what were you five successes this week. And the final one is, what are you proud of? Even if you feel like you have nothing to be proud of, your success is list. Look at what made you feel happy. There's always something to feel prideful, is always something to be proud about. So think about it. What are you proud of yourself for? This week? I will see you next week. Keep up the good work. 31. Day 14 Challenge: Welcome back to day 14 of challenges. Today is a resting. Today is a day to process, to think about. Two, maybe you can catch up if you didn't do one of the previous challenges. Today is a day that you can catch up and try on. Or you can try a harder level, see if you're ready to level up. It's up to you. But the most important thing is think about your experiences for the week. How did they go? How do you feel? How did it make you feel in the moment we anxious, we use scared. Were you worried? Were you confident when you happy, when you charismatic? How did it go? How do you feel after doing it? Do you feel like you can do it again quite easily? Do you feel like it's quite difficult to do it again and you're scared to do it again. Think about it. Your feelings are important. And it's okay to feel whatever you're feeling. But it's just as important to process your feelings. Think about it. I will give it a chance to rest, to write it down, to report on your progress. And I will see you tomorrow for a brand new challenge. 32. Day 15: Welcome back. It's day 15. This is the star of your third week of the course, doing brilliant, keep up the amazing black. Today we're going to go back into discovering your strength. Today. I want you to think about all that you've been doing because excesses, affirmation, everything that you've been managed to do, and the personal value bingo that you did previously. Now think about that. Think about your strength. Now. What do you feel you have accomplished? What have been some of your greatest accomplishments? This can be in the course. This can be prior to the course. Can be anything small, big, medium, doesn't matter. What do you feel you've really accomplished, really succeeded at which one of your accomplishments do you feel most proud about what meeting? Look back and think, oh, actually that was a pretty hard thing to do. I did really well with this. I succeeded amazingly at this. There's always something to be proud of that, as we talked about yesterday, it's really important to be able to talk about your pride, to be able to say yes, Actually, I am Hello, this is good to celebrate your success. It's good to celebrate things that are shrunk to you. Once you've style which are passionate about, think about why get into the nitty-gritty. Why I proud of them? Why are they accomplishments? Why? This is really important? Because as you get deeper into the reasoning, you start to discover, hey, this is important, my present value. This is important because I worked really hard at this. This is important because it has brought the biggest change my life. Whatever the reasoning is. When you start to delve deeper, really start to find out your personal values and what way your strands rely. Go ahead and fill out the worksheet and we'll really see where your strengths are. I'll see you tomorrow. 33. Day 15 Challenge: Hi and welcome back to day 15 of challenges. How did you feel after yesterday? Do you feel well rested? Did you process how your challenges have been going? I hope that you're in a good place to do your new challenge for today. Today, you are going to go to a popular place that you would normally go to with friends. But you're going to go there by yourself. You go do enjoy it by yourself. That might sound a little bit intimidating, but bear with me. You will find, hey, this is actually fun and you have the freedom to enjoy as you like. There's a reason why solo traveling has become so popular. Because people don't realize the freedom and the amazing feeling of being by yourself, but getting to enjoy whatever you want to enjoy. You are not being judged as much as you think you are. Enjoy your moment on this earth. So if you're at level one and just the idea of this is already intimidating. That's okay. You are going to go to a popular place that you would normally go to with friends. E.g. an amusement park, a fun bear, a theme park, maybe a tourist attraction. It's up to you. And you will go to do one thing that maybe ride one of the riots, maybe take some photos and with a famous item that's up to you. Only one thing, then you're free. You can go home. If that sounds way too easy for you. Great. Level two, you are going to go to a popular place that you would normally go to with your friends. So same thing, like a theme park arcade font there, et cetera. And you're going to do five different things there. Without your friend by yourself. Maybe you're going to write, right? Maybe you're going to take some photos. Maybe you're going to enjoy something with people around, that's up to you, but five different things in this popular place. And if that sounds way too easy for you, level three, you are going to go to the same popular place. So it could be an arcade, it could be a theme park. It could be where all the tourists go completely up to you. And you will go to do all of the things that you can in that place. You're gonna go and ride all the right. You're going to take all the photos of the touristy things. You're going to participate in, things that you normally wouldn't. You're gonna do all the things that you think, Oh, I need my friend to do this. You're gonna do this by yourself. Again. It sounds scary at first, but once you're doing it, once you've done it, you realize, oh, it's actually not as scary as it seems. It's not that intimidating. And you can do really good job. And you'll feel way more confident outdoors. And I will see you tomorrow. 34. Day 16: Welcome back to Day 16. Today we're talking about self-talk and self-care. You already know the wage will dissolve is really vital to how you portray yourself, to how you act, how you feel from within out. Today I really want to go into detail and work on what a thought patterns we've talked about briefly, previously, called the all or nothing thought pattern. If you don't remember that all Nothing is the thought that you have to put your all into something or you have nothing. Example, if you say, I must get into this university over the, a failure or if I don't pass this interview, my life is over. There's a thought pattern that you need to put everything into one basket. It's very black and white. And it's very, very dangerous because it can cause a lot of anxiety, depression, and critical thinking. If you don't get your own, if you don't get it and you feel like you have no other options, you might get into really depressive, dark state. And it's really unhealthy because there are always other options. You are never stuck. It's all a mind's thinking situation. If you resolve your situation in the mind, you resolve your outer feeding, you resolve your outlet exterior. Now, for today's exercise, I want you to think of one time that you had an all or nothing thought can be any situation, e.g. in this situation, I opaque. If I don't get into this university, my life is over. We're going to take your thought, the one that you picked, and we're going to try and reframe it. How can we change this? E.g. if I want to change this, I might say, this is my first priority, but if I don't get in, other university options are just as good. Okay, So I might reframe it. So it's not saying that this is the only option for me. Other options are also good. How can you reframe your thought? The next one is if your friends setup for you, e.g. your friends, that if I don't get into this university, my lifesaver, What would you say to them? Would you agree with them? Which is a yeah, your life is over. It's this or nothing for you. Which you say that probably not. Most people are compassionate by nature. Most people are kind of these such things to their friends. So what would you say to your friend? How would you help your friend overcome this? Writer's down. All the words you say. Write the feelings you'd feel, the ideas that go through your head and how you want to consult them. The third question is, what evidence or logical thinking do you have the proofs this to run? You like really be over. If you didn't get into this university? No, probably not. Still be living. It's still have foods, still have money, and still get to go on of all options. Right? So write down all the evidence you have that proves it wrong, and then stop and think about it. All or nothing thoughts, acceptable? Probably not. So as you start to get those thoughts come and creep into your mind over time, stop and switch them. How could you change them? What evidence do you have against them? How would you speak to your friend? Because you definitely would be a lot nicer to your friend and you are to yourself. Okay. I'll see you tomorrow. 35. Day 16 Challenge: Hi and welcome back to Day 16 of challenges. How has it been going? I think about it. So today we're gonna get right into it. You are going to dress up in a different way to what you would normally where now this shouldn't be too difficult. I'm gonna get right into it. Level one, you're just going to add something unusual to your outfit. Maybe it's a silly hat, maybe some silly socks, maybe it's a different kind of a tire that's up to you. But you're going to add something that is unusual to you. You're out and you have to wear it for the day. If you're going to wear a red nose for the day, that's up to you. If you're going to wear a Lolita hat for the day, again, that's up to you. If you are in level two and you think a level one is way too easy, good. Level two, you're going to wear something very different as the whole outfit. Maybe you want to dress up fancy. Maybe you're going to dress up very creepy. Maybe you're going to dress up very Gothic, whatever is very different for you. This needs to be your whole outfit and again, you have to wear it for the day. So if it's a workday and you can't go in something grazie different. Try and pick out something slightly less than z or do it for the evening out. It's up to you. And if level two sounds too easy, way to doable, level three, you are going to wear something crazy. Could be a cosplay, something completely outrageous, something very eye-catching, maybe even put on a dinosaur, walk around in a onesy outside. That's up to you. Whatever you find is oh my God, that is crazy. I'm gonna do it. Try it. Okay. This will really help you not care about what others look like or think about or CVS. Because again, it doesn't matter. You're still living your truth. I'll see you tomorrow. 36. Day 17: Welcome back to day 17. You're doing great on this course already and you should be really proud of yourself for getting this far. I know might say that often, but it's true. You will make it amazing effort and you're making amazing progress. Today, we're gonna be talking about gratitude. We've already talked about people, things, and qualities. But today we're going to go a little bit deeper and we're going to think about moving your body and your past. Now this one is a little bit harder from various people. Because see the thing that you might not think about quite often. Well, this might be a little bit easier, but there might be a lot of things about your body or your past that you feel a bit negative. But we need to love everything to really feel the love pouring out of us. So we need to go back and find gratitude for every permanent, both your body, your past, and good and bad moments. You might find it a little bit challenging to try and find even the little things you can find gratitude for anything. I will see you tomorrow. 37. Day 17 Challenge: Hi and welcome back to day 17 of challenges. You're already halfway there. You're doing really, really well. Great job. Now, today you are going to go and meet some new people. Now, it's not as intimidating as it sounds, although some people might be shaking in their boots. You're actually going to ask your friend to introduce you. So your friend is still going to be there. But it's going to be a friend of a friend. There's not gonna be too scary, it's not gonna be anything like that. So if you are at level one, you're going to ask your friend to introduce you to one other person. And you're gonna go out together to you, your friend and a new person. You've got to have a conversation with them. Spend some time with them, doesn't need to be very long. It could be just a casual meet up where you're friends with them. You say, hi, I have a quick conversation and then you're on your way. That's up to you. Again. No alcohol can be involved. If you find that too easy rate, you're going to ask your friend to introduce you to three new people. And you are going to go out as a full together, well, as a five including yourself. So you are going to have a conversation with them. You're going to have a little time. It could be a quick and our thing could be like a quick chat, could be a cafe meter. That's up to you. Again. You can't be drinking any alcohol, anything that will inhibit your centers in this, if that sounds too easy, perfect. You're going to ask your friend to introduce you to five new people. You're gonna go out as a small group together. You're going to have a conversation and spend some time with them, okay? How much time you spend is up to you. Maybe you feel like spending an hour is too easy. So maybe spend the day. If you feel like five people is already a challenge, then you can have a quick meet up as you're walking past. You can have a set up meeting that depends on you, but that is your overall challenge. So good luck and I will see you tomorrow. 38. Day 18: Hi and welcome back to day 18. You do really well. You're already halfway through the course. Keep up the amazing work. Today we're talking about affirmations again. Now, I know how important, you know, affirmations are because I've told you again and again and again. But we've previously worked with affirmations being a little bit more neutral or semi positive, just to make them a lot more believable. Because of course, if you're going through something very negative, constantly ties up, I don't want my body to jump to. My body is the most amazing being well is quite difficult. So we tried to make it a little middle ground, but making them neutral or neutral posture. Today, we're going to take those affirmations that we've made so far. We can go into completely positive life. Them, I don't think that's the word that it should be positive. We're gonna make them much more positive. Take the ones that you have currently and see how you can transform them and make them more positive but still believable. E.g. Before you said, I do like my thighs, I don't want my thigh the tone of my dies and then made it more neutral to save my body, keeps me warm. You can go a step further now and say, my thighs are beautiful. My body is beautiful. My body is lumped. Nobody loves me. My body is good. My body brings me happiness. Any UVs or something else that actually invoke some emotion. And you think you, even if you have to dig deep down to try and see why it's beautiful. E.g. if you're not sure, you believe anything to positive, yeah. You can continue doing it neutral, neutral, positive, as long as it's believable. But if you look at the things you're proud of, you will find there is something that you can relate to and you agree with that is positive. Going through your list and see if you can make three positive affirmations. Remember, affirmations work best if you use them every day. So go ahead and repeat them to yourself every day until we really, really be the inside. 39. Day 18 Challenge: Welcome back to day 18. How are you doing? So far? I would say you're doing amazing. Today. You're going to be doing some phone calls. Hopefully that doesn't send shivers down into your glutes. We're going to start off easy because I know a lot of people find phone calls terrifying and uncomfortable. So we're going to start an easy path and then scale it up. So if you're at level one, you are going to call a friend that you know well, but maybe it's not somebody that you would normally call. And you're going to call them for about 5 min. Just to awesome advice. If you're not sure what, think of something. If you have anything you want to talk about. Perfect. Somebody that you wouldn't normally cool. Maybe you text them or maybe you only see them in person when you chat to you. But you're gonna do a quick call. And if that sounds too easy, perfect. You're going to call somebody that you don't really know well, and you wouldn't normally call and you're going to offer them advice for five-minutes. Somebody that you might not be comfortable entirely to call somebody that you know, but you don't know them that well. But you're going to ask them some advice. So find something that's related to find something that they can talk about. You feel okay talking about for about 5 min. And if you think this is far too easy, perfect. Level three, you are going to call an acquaintance, a stranger, or even a friend's friend. For five-minutes. You can talk about anything you'd like. You can introduce yourself. You can explain what you're doing. You can say that you're doing blah, blah, blah, blah, and you need some advice where that's up to you. But it's gonna be someone you don't know that you probably haven't talked to before and you probably haven't called them before as well. Good luck with your challenges for today. I will see you tomorrow. 40. Day 19: Welcome back to Day 19 to dairy. Amazing. Today we're going to be concentrating on my patient. Today we're mostly going to be using mantra meditation. So we're going to follow the same process as normally do to start. But what we're going to be using is something called a mantra. You don't have a mantra already. Then you can go ahead and use the one I'm using, which is going to be one. But if you do already have mantra, go ahead and use that in place of one today. So again, I'm going to go through and do this with you in a shortened version. And then I want you to go ahead five-minute timer. Or maybe you're at a point where you can do longer now and try this meditation, or you're welcome to stop by closing the eyes. We're going to start by breathing in and breathing out. Breathe in. Five, hold it. And breathe out. Three more. Again, reason why we are going to carry on reading. Now. Now, we're going to use a mantra to keep up on something. You find your mind wandering. That's okay. Don't judge. Your mind gently back to just say 111. If you find your mind is wandering. You can begin say the mantra that you don't need it until you go long. In-between. Why your mind is wandering and not competing with anymore. Not worrying about anything else. Just focusing your mind might help. You can imagine. In your mind. Think of one. When you're ready. Open your eyes. How did that feel? Wasn't beneficial. Remember, I want you to go ahead and set five-minute timer now, try this technique resolves. Meditation, works best if you do it daily. So make sure you try and fit in at least 5 min every day. If you can do more, that's even better. Try to incorporate a least 5 min every day. And I will see you tomorrow. 41. Day 19 Challenge: Hi and welcome back to Day 19. How are you doing? How are you feeling? Hopefully you're ready for brand new challenge. Today we're actually going to take one of the challenges we've done previously and we're going to thump it up. Remember how you were introduced to a friend or friends of your friend previously. Good, because today you are going to meet some of those friends or friend and you're gonna go out with them. If you're a Level one, you're just going to choose one person that you previously introduced to you and invite them out and go with them. You can bring your mutual friend with YouTube, that's fine. But you need to be the one to invite them out. You cannot ask your mutual friend to invite them out for you. You have to be the one to conduct, contact them and invite them out. If that sounds doable and you're like, I can bump it up level, you're actually going to go and invite two people that your friend previously introduced it to you and invite both of them out. Again. Your mutual friend can be there, but your mutual friend cannot be the one to introduce them to you. Sorry, not introduced to invite them for you. Okay. So although they've introduced them before, they can't be the wants to invite them this time. It has to be you. If that sounds way too easy. Perfect. Level three, you're actually going to go and invite three people your friend previously introduced you to and you're going to go out with them without your mutual friend. So for this one, you cannot have your mutual friend that you need to invite them out. I needed to go out with them as a small group. That's fine. But without your mutual fund, that can be for as long as you like, can be doing whatever you like. But your friend cannot be there as your support blanket. Good luck. And I will see you tomorrow. 42. Day 20: Welcome back to day 20. You're doing amazing. You've made so much progress already. Makes you take a minute to stop and be proud of what you've done. Today. We are doing journaling. Now. I've talked a little bit about how important journaling is before, but I also want to add a little bit more today in that journaling is a really good time to stop and evaluate what you have going on in your life. Is it bringing you joy? Is it bring you happiness? Isn't it isn't bringing you love? Because if it's not, it might be time to stop. Look over some notes at a site and make a few cuts. Today, we are going to be answering three very, very important questions. The first question you have is, do you spend your time with the most? Who do you find yourself being around the most? Who do you find yourself always talking to? This is very important because if you've heard before the five most important people to you, who you spend the most amount of time with. Our people whose characteristics you're going to inherit. You're going to Vivek what they do. You're going to think the way they do. You're probably going to do what they do. You want them to be in line with where you want to be in life. If you find yourself in a negative position, but you want to be more positive, it'll be a lot more difficult you to be more positive if everything around you is negative. Moving on from that, question number two is, do you think these people uplift you and bring positivity and good into your life? Or do you think that might be slightly toxic and maybe bring a little bit negativity and not so great thinking into life. Now be honest about this because it's very important to really stop and think about it. What kind of things that I say to you? How do you feel after you've met up with them? How do you feel after talking to them? Think about it. The last, no matter what you set. Question two, how can you make your relationship with this person much more positive? Even if he said Your relationship with them is already positive. How can you make it even more positive? What can you do to make the relationship healthier? To make them happier, to get more fulfilling conversations. So benefits both of you. What can you do? Nothing about it. These questions today might be a little bit more heavy and you might not want to really stop and analyze. But it's really, really important for you to think about the environment you're in. Because it might not just be, you try to get out. You might struggle to get out of your old mindset if the people are trying to hold you back. So make sure people around you are enlightening, positive, loving, supportive. You find that you need to think about how you can improve that relationship. I will see you tomorrow. 43. Day 20 Challenge: Hi and welcome back to day 20 of challenges. Hopefully you're doing really well. Hopefully you're proud of yourself. I would be I'm proud of you who are doing really well. Honestly. Today, you are going to go to a public event. Again, you are going to go to this event by yourself. Now, that might sound really scary, but you've done something similar before. And the more you do it, the less intimidating and scary it will be. If you're a Level one, you just need to go to a public event for yourself. That can be anything, that could be a concert, that can be our exhibition. Anything you can think of, you can go there by yourself. That sounds so easy. Perfect. Level two, you're going to go to the same public event by yourself and you're going to speak to three different strangers. It can be about anything. You can speak to the strangers about the work you're seeing, about the music, about likes, dislikes. Why are there where they're from? Whatever you choose? It's up to you. Three different strangers. Doesn't matter how long you speak to them for. And if that sounds super easy, Perfect. Level three, you are going to go to the same public event. You're going to speak to five different strangers about anything you could choose, what you want to speak to them for. And you need to get the contact details of one. So it could be their WhatsApp, it could be the Facebook, it could be the Instagram, TikTok, whatever you choose, need to get the contact details for one of those people. Good luck, and I will see you tomorrow. 44. Day 21: Welcome back. It's stay 21. You already finished 34 weeks. How does that make you feel? What an amazing accomplishment? Today is your weekly reflection. This is where we stop and we're going to think back and look over this week. How has this, we've gone for you? How has the challenges God? Have you found them becoming more challenging? Have you found them actually becoming easier? Maybe you're starting to think about them differently. Starting to feel differently about them. Note all those changes. All of it is important. The questions for this week are the same. So starting off with question number one, what five things made you feel happy this week? What brought you joy? What for your spark of laughter? What made you smile or made you feel womb and loved from the inside, or made you happy. Just this week. Don't think a week previously. Just this week. The next question is, what five things do you think you succeeded at? What were your best successes? Just this week? Remember, anything can be a success. You might even start to find. You have a few more things you can add to your success list. Maybe you thought something was a great start. Maybe you thought that you made tremendous progress and a specific task, anything can be considered a success. And the last one, what are you most proud of? This is really important because we want to talk about your accomplishments. We want to find things to be proud about. We want to celebrate. We want to show off. We want to feel love. Because you carrying a by your accomplishments makes you feel more loved by yourself. That is the most important thing you can give yourself. Now, go ahead and answer those three very important questions. If you have any more answers that come to mind, are some things you want to think about. Jot them down to. It'll be good to look back on them. Theta, good job for today. Good job on finishing the first three weeks. I will see you tomorrow. 45. Day 21 Challenge: Hi and welcome back to day 21 of challenges. How are you doing? Today? Is you're rusty. Today is a day for you to think about how the week has gotten. How has it gone specifically within new challenges? Where are they difficult? With a quality of challenging? Do you need to find a way to slow it down for yourself? Did you find that you did them a lot better than you expected? Did you find that you started with an anxious feeling, but by the end of it you're like, Oh, nothing happened. I can do this. No problem. Today is your day to process, to write your thoughts down, to catch up if there's anything that you missed, just a day to rest because we all need that. If I gave you a challenge every single day, not only would you get overwhelmed, you'd be exhausted. And you might feel like you fell back, fell behind. If you didn't do every single one because we're human. If you miss one here or there, that's okay. As long as you get a chance to try it out at some point. Because all of these challenges, I like puzzle pieces, they build upon each other. So it's really important that you try them as much as possible, even if you feel like you need to make it a little bit easier for yourself. Remember you can do that then not set. That's why I give you the overarching idea. And then I need you to choose the level and you can adjust that level of level one is too easy. Level one is too hard. Still make it even easier for you. It'll break it down further. I've level three is too easy, still. Great. Make it even more challenging, challenging for yourself. But using the main overarching challenge as your base. Be flexible with yourself. Every body is different. There's not gonna be a one fits all solution. Allow it to change, allow it to mold depending on what your needs are. I will let you enjoy the rest of your day and I will see you tomorrow. 46. Day 22: Hi and welcome back to day 22. Today we'll be discovering use France again. We'll really go into, get deep into the shrimp limb. Have over the last few weeks we've been talking about things that could be a strand. What constraints you have, your personal values, etc. Today, we're really going to get deep into those drums and try to figure out how we can improve them and expanding them, make them shine a little brighter. So the way we're going to be doing this today is by going through a few questions. I want you to stop and think more about the strength that you have been using and the ones that you said you had. What strengths have you realized you can't live without? What are some of your strongest traps? Why do you feel like you can't live without them? Why do you feel like there's some of your strengths? Think about it. The deeper you can get, the better the reason, the more you will hold them to a highlight. And you will always rely on them. You'll know you have them. You can go back to them. You can tell people about them because these are some of your best tramp. Your next question is about how you are utilizing them. Do you think are using them to the best advantage? Do you think you're making the most out of them? How are you currently using them, if at all? Question number three, are, what are you most proud about in terms of your strengths? What are some of your most proudest strengths? What do you look back at and think, Wow, I'm really proud of this. These are some of my best strands or I did really well. And there's all this has helped me a lot to get through a, B, and C. What do you think you are most proud of? Why? And what strengths do you think you have combined to achieve something? What do you think you have created? What do you think you've taken from your struct list to make an even bigger, stronger strep that you've used to achieve something. Moving on from that, what unexplored strength do you want to develop further? Do you feel like you have any strength that you haven't really worked on, but you feel like you're pretty good at that naturally. Then if you did a bit worn it, you'd be amazing it. Do you have anything like that? But you want to develop, that you want to improve. They want to see flourish even more. What do you feel you need to change for that to happen? For you to be able to develop that unexplored strength. What do you think you need to change? How can you implement it into your life so that you can actually start to develop it. What goal can you set for yourself to start to accomplish that? To start to get a little bit more of that unexplored strand into fruition. How can you implement that into your life? What Golding just sat visa right now so that you can start to work on it and start to implement it. What do you think? So go through and try to answer these questions in as much detail as you can. If you find you don't have enough space. Maybe use a different piece of paper, maybe adding an extra piece or the back. You can choose how you do this. But this is really important because you start to really get down and look at the details of your life. Because it details use trapped, look at details of your achievements and you can start to explore them, expand on them. Maybe go about things differently because you didn't really realize. The more you have down on paper, actually have it written down, the more you can go back and analyze and see your growth and see how you can improve, etc. Please don't underestimate the value of these days. Okay. Good job. And I will see you tomorrow. 47. Day 22 Challenge: Hi and welcome back to date when T2 of challenges, How are you feeling? You're on the last week, you were doing so? Well. You should be really proud of yourself. Today. You are going to do some dancing. Now, if that feels a bit intimidating, Don't worry. We're starting at Snowbird. Some people adore dancing, but they would only dance at home. Some people can't stand the idea of dancing. Whatever you're in. That's good. We will work with that. Don't worry. If you're at level one, you are going to go somewhere. It could be a public place, could be like a bar. It could be outside. Anyway, this music with your friend, you're gonna do thirty-seconds of slight daunting. It doesn't have to be actually explicit dancing. It could just be moving a little bit, could just be enjoying the music. That's up to you. But it has to be in a public place. It can't be at home, defeats the purpose, doesn't it? It can't be in your neighborhood where there's nobody around. Again, defeat the purpose. So somewhere in a public place, and that sounds too easy. Level two, you are going to do 1 min of dancing. This is actual dancing. Now, you can do 1 min of it with your friend, but in a place where other people are not dancing. So there could be some music playing. There might be no music playing. That's up to you. You can make your own music, but it has to be just a minute. You don't think with your friend. In a place where other people are not dancing, maybe not dancing yet, that's fine, but not dancing. And if that sounds way too easy, perfect. Level three, you need to do some public dancing for 3 min by yourself. Okay? So where you choose to do it, that's up to you. It could be that there's music playing and that is event. Other people are dancing. That's fine. As long as you apply yourself. And you are doing the 3 min that you challenge yourself for. Pypy in a bar. The 3 min up to you, as long as your friend is no dots in there with you. Now, I wish you the best of luck and I'll see you tomorrow. 48. Day 23: Hi and welcome back to day 23. Today we'll be talking some more about self talk. More specifically about the specific thinking trap. One thinking trap that I went over previously, just briefly, is one that is cooled should and must. This is the thinking trap where you constantly tell yourself and think, I should do this. I should do this. I must it is, I need to do this while you're creating obligation from things that are not necessarily an obligation previously, you're creating an obligation. Nothing. This is a very dangerous thinking trap because you're creating loads of feelings of guilt, of obligation, of self-criticism, more procrastination, and then you creating this horrible cycle that keeps going on and on. You need to do something or you tell yourself, you need to do something. You procrastinate doing it, you feel bad, you criticize yourself. We say you must be doing this. Why are you doing this? And the cycle goes on and on and on. You can't separate yourself because you feel bad about it. And it's not a very good thing to say to yourself. Yes, there will be some times where you have real sure. Real, most real needs. But most of the time, it's not what you're telling yourself. The things that you tell yourself, things that you'd like to get done, that would be ideal to get done. But it's not the end of the world. If you don't get them done. Remember, this is not all or nothing. You don't need to put everything into this should, must. Sometimes you're not gonna get things done and that's okay. What's really important is your mental load. You don't want to overload it with leather shoes and muscle. The back of your mind, the things that are really important, we'll get muddled up. So today we're gonna be thinking how we can change these, how we can overcome them. The first question we're going to be thinking about is how can you reframe who should own, must thought into a way that's kinder to yourself. That's less obligatory. What can you say instead? What can you do instead? Maybe you can limit how many of those things you allowed to have. Maybe you can only have one must think within a certain timeframe. You don't give yourself too much to do. Maybe you can say it would be good to do this. But if I don't get it done, That's okay. Will you allow yourself some leeway? Don't criticize yourself. If it doesn't happen. How can you also reframed the word **** and the word must in your sentences so that you don't create that unnecessary obligation feeling. Maybe you can change the word to it would be good if it would be ideal as I'd like it, if it would be great, if, etcetera. You still can do the things that you want to do, but you don't create that and horrible unnecessary feeling. It's similar to when in school. A lot of people don't like the word homework. So a lot of people outside when you go to e.g. adult causes or anything else, they might try to avoid using the word homework because a lot of children gets such a negative association with it. This is similar. A lot of the time you use it, you create this negative Phoenix obligation where if you don't do something, negative penalty will come. It could be somebody berating, you, could be self-criticism, could be your boss shouting. You could be anything. You associate negativity with those words where if you don't do it, something bad will happen. So try to avoid using them. In your everyday life. Use things that are resolved. Using that we'll still get the job done, but help you be less critical. The last question I really want you to stop and think about where did you should and must thinking pattern come from. This is a very important one because this does not come from thin air. We hear other people use it. We other people say to us, then we start to absorb it. So digit parents often use it to You. Did your parents often say to themselves or to somebody else and you picked up on it. Did your partner costly tell you these things? You should clean up. You should clean up, you should clean up. You should clean up. You must clean up. Why didn't you clean up? How could you not opening up? Why didn't you make dinner? Did you get those things? Did you call the field, nagged at? Did you constantly feel pressure to do certain things and felt worse and worse when you didn't do them. Think about it because you aren't born with the thought, I should do this. I should do this. I should do this young boy and thinking, I'm Muslim, cry on my inconvenience, oh man, I shouldn't cry. I might upset someone. Know. You learn these things as you go along. Go ahead and think about these questions. Take some time. Don't rush them. Think about them on a deeper level. And I will see you tomorrow. 49. Day 23 Challenge: Hi and welcome back today 23 of challenges. How are you doing? You're so close to the finish line, you must be very, very excited. Hopefully you're feeling a difference over these challenges and you're managing to do as many as possible, because that's how it will truly help you. Today. We are going to get some strangers from logged in. We're going to have some chats with some strangers. Now, if you're at level one, you're just going to say hi to a stranger or person near you in a cafe or restaurant. Who you say hi tube, doesn't matter. Could be somebody that hasn't spoken to you. It could be someone that has spoken to you, but it can't be a waitress, a barista, or somebody who works there has to be a complete stranger, if that sounds too easy, perfect. Level two, you're going to have a short chat with a stranger in a restaurant or a cafe about what is up to you. But you're going to start the chat. You can try and initiate for them to start it. It's up to you, but it can't be a witch's barista or anyone that works in the cafe restaurant. If that still sounds super easy. Rate level three, you are going to have a short chat with three different strangers in a restaurant or cafe. So again, it can't be a worker, it can't be a barista, can't be a waitress, etc. You can talk about anything you want to, as long as you initiate a chat with three different strangers, can't be just high, has to be at least a sentence per person. Good luck, and I will see you tomorrow. 50. Day 24: Welcome back to day 24. Look how far you've come ready, you're almost to the end of the course. How does that make you feel? You're doing amazing things. You should be really, really proud of yourself. Today we're doing gratitude. You already know how important gratitude is. You probably have already felt the difference from when you feel grateful for things when you don't. Today we're going to step further and we're actually going to develop what we've been grateful for previously. Previously, I've given you some hints, some tips, some status, some prompts. Today, we're gonna do things a little bit more differently. I'm going to give you the rains. I want you to stop and think about all the things that you have been grateful for. All the things you can be grateful. Look at your strength. Let's look at the things you've talked about, the kinds of things you're proud of, looking at, the experiences you've had. What can you be grateful for? I'm sure there are a lot of different things. I want you to write down ten things that you are grateful for. This can be anything, they can be experiences, friends, moments, events, money, things, anything, anything that makes you stop and think. I'm really grateful for this. I want more of this my life. What do you want more of in your life? Even if you feel like you don't have enough. Now, thinking about what you do have, what would you like to see more of in your life? All the little things, all the things that make you smile, the bubble of happiness that bring you joy, that you love. What do you want? A really important question. Once you've written your ten, go ahead and use these everyday. Use them in moments that are related to it. E.g. if he said that you love money and you want to see more money. If he said something like, I love all the money coming into my life. I love the money. I love money. I adore money. Every time you open up your wallet, have a little sinuses. I love money and money loves me. Or my likes to flow into my life. Or I love money. Anything, or I'm thankful for having enough. I'm thankful for money. Have a little note that have something to remind you. Just so you can say it to yourself just so you can read it, just momentary. Acknowledge that you're grateful for money. Or if you said that you really like your body, have a little note every time you look in the mirror. I like this about myself. I liked that I have good skin. I like my beautiful eyes. I like my smile. Remind yourself, daily. Gratitude works best when you use it every single day. When you find things to be grateful for, when you find joy and love in the world. Try it. It will make a difference. And I will see you tomorrow. 51. Day 24 Challenge: Hi and welcome back to day 24 of challenges. Today, you are going to go to a bar, but there is no alcohol involved. So if you're a Level one yogurt and you go to a ball with your friend and you're going to say hi to a stranger. It could be someone that's sitting nearby. Could be someone that you just walked past. But it cannot be a bartender or anyone that works there. If you're at level two, you are going to have a short chat with a stranger. Again, can't be a worker or the bartender. And also, you can not be drinking any alcohol. You're just going to have a short chat with them. Anything you like, you can even use the same script or whatever you thought of with the previous task. And low three, you are going to go and have a chat with three different strangers. Can't be a worker, can't be the bottleneck, and you can't be drinking alcohol. You can have a chat about anything you want. It could be austin them to again. It could be talking about daily life. Can be asking how they are, anything you like, three different strangers, three short chats. Very similar to previous Challenge. Dumping it up here. Good luck, and I'll see you tomorrow. 52. Day 25: Welcome back to day 25. How are you feeling today? I'm feeling grateful. Did you use your gratitude list yesterday to try and add low notes everywhere? If you did, how did it go? Hopefully, it went pretty well for you. Today. We're talking about affirmations, positive affirmations. So we've done a little bit on affirmations before. And with time, we've been trying to make them a bit more positive. Today, we're going to create five new affirmations. If you look back at all, you've done all the successive hat or the drawer you brought. All the challenges, you've completed, all the strands. You said you have a lot of things to be grateful for. You have a lot of things you can use as fuel for your affirmations. Even the gratitude list yesterday. You can use that to create your affirmations. You only need to create five. But if you want to do more, go for it, the more you have, the better it is for you. But don't have too many if you can't remember them once you have your five, I do recommend trying what I mentioned yesterday with a question list. No affirmation around the house. If you find yourself getting haven't note to remind yourself somewhere, you can put it on the door. You can put it on the fridge. You can put up by the mirror. You can put it on the ceiling. So when you wake up, you see everything's gonna be great. You could choose where you want to put it. Gets to the point where you wake up. And the first thing you think as a positive affirmation for me every time I wake up, the first thing that comes to my mind is it's a good day. I feel good. Everything is always working out for me. These are things that incidentally come to my mind when I go to bed. The thing that comes to mind is, it's a good day. Now, what are the kind of day I've had? The last thing, I think the thing that comes to mind is it's a good day because it is. I'm still breathing and still happy. Everything always will work out. I know that. I know that so far in my core that my subconscious naturally just goes to a good day or everything is working out for me. Because I truly know it is. You will get that you overwrite the old code. That always goes to panic, to fear, to negativity. You will get that. You just need to keep reminding yourself. So seeing it around when you're not even thinking about it will naturally reminds you, will naturally help you get there. And I think it will be the best thing for you. I will see you tomorrow. 53. Day 25 Challenge: Hi and welcome back today 25. How are you doing? You're really, really close to being done. Today. We're going to have some more chats with some strange. And I know that this has been a theme for a few of them. It's really important that you get comfortable with talking to people, even if you don't need to after the challenges. And it's still really useful to have that confidence to know that you can if anything happens. Today, you are going to talk to a stranger either on the street, in a cafe, in a shop, etc. And you're just going to have a chat with them about what can be up to you. You can engage them in conversation about anything. Level one, you're going to have a chat with one stranger, preferably out on the street. It can be in a park, could be in a cafe, any kind of contexts that you're in. Level two, you are going to talk to three strangers. Have a slightly longer chat and maybe you've done before. And make sure that you feel comfortable enough about the topic to have a chat bot to think about anything. It could be your interests. It could be about the weather. It could be something that's happening. You can be awesome about what's in the news. Anything? Three different people. If you're at level three, you are going to talk to six different strangers. Could be out in the street, could be in a cafe, in a park, etc. It doesn't matter where, but you're going to have a chat with them preferably slightly longer than you've done before. So if you had a really short chat where it was one sentence, maybe have a little bit of a longer one. If you had a five-minute chat before, maybe do about 10 min per person. Now, wherever you are at, try and push yourself a little bit further. So good luck, and I will see you tomorrow. 54. Day 26: Welcome to Day 26. You're almost there with a course. Just keep going. You just have a little bit more to do. You're doing really, really well. Today we'll be doing meditation and calming techniques. We've already done quite a lot of meditation and different ways to calm yourself, to meditate, to relax your mind. I hope you've been doing it every day. If not, that's okay. Don't beat yourself up about it. But it would be the most ideal. And you'll find the most benefit if you can do it every single day. Today. The one we're going to be doing is called the five centers. Because we are going to be cycling through the five centers. Now, you can do this in two different ways. You can do as part of a meditation session to help you relax. And you can also do it as just stopping and thinking we are the five centers just to calm you down. So you can do it outside of a meditation session. I'm going to walk you through the meditation session version. And if you like it, you can choose which version you want to stick to you. Or you can do both. You can just alternate. It's up to you. We're going to start by sitting comfortably in a chair and closing our eyes. You're going to breathe in for 5345. Hold 2345. And let go. 2345. Again. Breathe in. 2345. Hold it. 2345. Breathe in 2345. Hold it. 2345. And exhale. 234-51-2345. Hold it. 2345, exhale 2345. And breathe in. 2345. Hold 2345 and exhale 2345. Now, we're going to cycle through all five senses. If you find your mind wandering, that's okay. Let your mind wander and gently bring your mind back to your senses. We're going to start with our sense of sight. Now your eyes might be closed, but you can still see something through your eyes currently. Tc light, DC shapes. Do you see shadows? What do you see? Focus on it. Now we're going to go to smell. What do you smell? The smell, sweet, sour, smelling, different. Think about what you're smelling right now. Try to pick it apart. We're now going to go to taste. Taste in your mouth. Do you taste anything to taste a meal that you had previously or a snack? You taste some sweetness and saltiness. What do you have lingering on your tongue? We're going to go now to feeling. Do you feel on your body? Do you feel do you feel your skin touching clothes? Feel a little tingle. Oh, somewhere. What do you feel? Now? Going to move on to hearing. What do you hear? Here? Are some words jumping out the window. Do your conversation in the background, or maybe the TV. You here. Now we're going to cycle through the senses again. What do you see? What you hear? What do you taste? What do you smell? What do you feel? If your mind wanders? That's okay. Bring it back to one of the sensors. You can choose which one. How many senses can you do it? Once? What do you smell and what do you touch? Can you think about them at the same time? What do you hear? What do you taste? You think about them and what do you see, smell and feel. What do you hear? Taste. Hold onto them a little bit. Just a little bit long. Know. When you're ready, you can open your eyes. How's that? Feel a bit calmer. Little bit different from the previous meditation sessions. Because it's about being mindful in the moment rather than necessarily clear in your mind. So go ahead and sell five-minute timer after this and try it yourself without me talking in the background. How do you feel? What does your mind think? What kind of effects do you get? Often? You can choose which one you want to do. The meditation's version, which is the one that uses it and go through the census just so you ground yourself in that moment. And I will see you tomorrow. 55. Day 26 Challenge: Hi and welcome back to day 26. How were you feeling? You're really, really close to being done. Really close. The challenges are getting more challenging towards the end. That's the idea because you've been building up on it. Now you are ready to stop pushing yourself a little bit further. Even if it's still feels a bit scary, which it will, it's only been less than a mum. But you continue to push yourself forward in this way will help you grow. Today, you're going to go back into your boss situation than you did before. But you're going to go to the bar by yourself. You're going to be there by yourself and you're going to talk to a stranger in the bar. Again, if you're at level one, you are just don't go to the ball for 30 min and you don't need to talk to anyone. You just need to sit in the bar by yourself with no alcohol. You can get some other drain. You can get something really light. It's up to you. But you're just going to enjoy and be present member of the bar. If you are at level two, you are going to be doing some talking. You are going to go to the bar for 1 h. You are going to talk to one person about what is up to you. It can't be the bartender, can't be a worker, has to be a stranger at the ball. Preferably find a bar where there's at least a couple of people there already. And if you find that is too easy, level three, you're going to go to the bar for 1 h again by yourself. And you're going to have a chat with three different strangers. Again, it can't be a worker or a bartender. But when you talk about is up to you. However long you make, it is up to you. But it needs to be longer than one sentence. That's not really a chat. If you only say, hey, good day, That's just a greeting. Rather than have a little chat with people. Good luck, and I will see you tomorrow. 56. Day 27: Welcome back. It's already day 27. You're so close to the finish line, you're doing so, so well. Today we're gonna be talking about journaling. You already know how important journaling is. But today we're going to take it a step further. And we're going to think about something from the past, not just what happened this week. We're gonna be thinking a bit about the thinking traps. You did a little bit about this previously. What are the questions that you're going to be doing first is actually about what thinking traps did you do a lot of before? Which ones that you find yourself constantly falling into the trap of which ones that you find yourself, making yourself feel bad. And then think about your improvements. Even though you did those ones before. Have you improved in any of those thinking traps? Do you still do all of them? Did you do all of them before? Is there any that you find yourself doing better? E.g. if you find yourself thinking nothing in chat, do you find yourself catching us up and they were weight data thinking trap. Let me change it and thinking about their stores, where they came from. Do you think you've always had them? Do you think they naturally formed? Because remember, children are born with these kinds of thoughts. They are always learned from somewhere or someone. Did you learn it from your parents to learn it from a sibling digit learned from a partner. Where did those thinking traps come from? Did you learn it from a traumatic event? Maybe something hurts you. You thought, oh, this is the way I must take to protect myself. Remember, some of those thinking traps are there for self-protection. Some of them seem very self-sabotage. But that's big. It's about protecting yourself, even if you might not necessarily need it anymore. The idea behind it is your brain is trying to protect you. That's why we go through this process. That's where we have mentioned, we have journaling, we have reflections to stop and say, Hey, thank you. But I don't need that protection anymore. I'm going to change that thought. It's going to be a positive, It's gonna be a loving, it's going to be amazing to me. It's going to be good to me. And that's what you're trying to do. Trying to figure out where these things came from, whether you made any improvements, and how you can continue to grow and improve. Good job. I'll see you tomorrow. 57. Day 27 Challenge: Hi and welcome back to day 27. You're really close to being done. Today. We're actually going to take what we've done and we're going to bump it up even further. You're actually going to go in us for somebody's number j. So you can do this in any setting you like. It can be in a concept, it can be in a bar. It can be anywhere you feel comfortable, but there are other people around. So if you're at level one, you are going to ask somebody who you don't find attractive for their number, for your friend. So you're just going to go up to them and you're going to ask if you can have the number for your friend. Okay. You can have your friend in the background. You can add your friend in the area. It doesn't need to be you buy yourself a level two. You are also good to ask somebody for the number, but you're going to ask somebody who you find attractive. If you don't find anyone attractive, somebody who you think is the most vertically good-looking person. And you are going to ask for the number for your friend. Again. Again, you're not doing anything with these numbers unless you choose to. It's up to you. But you're going to ask for your friend. And level three, if you find that easy, you are going to go up to an attractive person or aesthetically pleasing, whichever option you have at the time, it's up to you and you are good. Ask for the number four. You might seem quite intimidating and scary, but it's really good to be able to ask into group to throw in that confident feeling where you're like, Oh, can I have your number, please? You don't need to do anything with a number. You don't need to find them aesthetically pleasing or attractive enough to one to actually date them or anything. And even if you have a partner, it doesn't matter. You're not doing anything with the numbers. You will just asking for those numbers. Because sometimes asking for them is the hardest step for a lot of people. You should feel like, Okay, I can do this, especially if you need to start at the lower level. Make it easier for yourself if you need to. Okay, good luck and I'll see you tomorrow. 58. Day 28: Hi and welcome back. It's already day 28. You will so close to the finish line and your fighters about almost being done with quotes. I'm so proud of where you've come so far. You've been doing amazing. As you know. Today is your weekly reflection. This is where we stopped and we think about and we analyze how the week has gone for you. So how do you think you did? Do you think a challenge is? When will you think you struggled relating to think there's anything that you want to be doing more of or do you better act? Remember the questions are the same today. And you're thinking about just how this week has gone to think about five things that made you feel happy, that brought you joy. Happiness made you smile Major Love. What are those five things for you? And then think about your five successes. You might find that you have a longer list of successes for the week. That's great. If you can only think of five, that's okay to try and pick out the ones that you're really proud of, the things that you're really happy about. If you think that there isn't anything that is very successful, or it's just very normal than trying to pick up things that you think you did well. And the last one, this one might also be longer than usual. And if it's not, that's okay too. What are you proud of? Do you think you've achieved something different? Do you think he did something that you didn't think was possible? Do you think you did a challenge and felt a different way to normal? What are you proud of most? This is a really important one. So go ahead and answer those questions, and I will see you tomorrow. Bye. 59. Day 28 Challenge: Welcome back to day 28 of challenges. How are you feeling? Are you feeling comfortable if you're feeling nervous? Today is your day. Today is a day to process and think about how the week has gone. Analyze your challenges. What do you feel like you take? Well, do you feel like you still felt very anxious to us yet? Do you feel like it was so scary you can do it? Or did you feel like, oh, I thought it was going to be terrified. I did it and I was like, Whoa, managed to do it. A lot of these challenges do build on each other. So I do ask you to do them in order for that very reason. I can't expect you to go 0-100. No one can do that. So maybe some of these challenges, challenges felt too difficult because you didn't make them easy enough for yourself. Whichever it is, write it down, press, think about it, rest. And maybe if you need to catch up or you want to have an attempt at a, another challenge today, Go for it, pick one of the ones that you maybe struggled on before or maybe you didn't get a chance to finish. Try them again. That's what the opportunity is there for. Because there might be a challenge that you didn't get to do when you skipped out on give yourself a chance to catch up. And I will see you tomorrow. 60. Day 29: Welcome to Day 29. You already coming to the end of the course. How does that make you feel? You've managed to do the whole course. You only have today and tomorrow left. How amazing that you must feel really proud of yourself. You are doing so well today is a little bit different from the other days you've had before. You might have noticed that there's been a pattern every week. Today. It's a little bit different because we'll be talking about how you can continue this in the future. I don't want to just end the course and leave you point-blank. What do I do now? I want you to know exactly how you can move forward, how you can implement the ideas we used in this course to live life, to live your life without any limits. Because that's what you deserve to do, Right? So thinking back at all, you've accomplished the things you've done well, the things that might have been a bit more of a challenge there, things that you are most proud of, the things that you want to do even more thing back at all your successes over the last month. What are three things that you want to do more of? What are three things that you want to do less off. Maybe there were certain challenges that will really, really challenging. What did you want to do? Lesser. One very important, because this will give you an insight to what you might still be struggling with and might need to prove more on what strengths did you find actually supported you the most. Maybe in your weaker moments, in your challenges, in your thought processes. What do you feel really supported you? What you really happy that helped you through this? And do you think you have any weaknesses that actually affected you doing what you wanted to do? Do you feel any weaknesses effect you doing what you love to do? Is there anything that you feel like you might still need On to get it to an even better in life. If you think that you do have some I mean, we all do to a certain degree. But if you feel like they're really affecting what you want to do, what you love to do. Then think about how you can overcome them. What can you do? You'll find in the worksheets off to these questions, some goals setting worksheets. This is really important because when you write down your goals, if you start to break them down, you'll figure out exactly how you can overcome them. What can you do? How can you support yourself? What can you do moving forward? You'll also find a priority matrix. This is really, really useful because once you've decided what goals you have and what you want to improve on. Think about where they go in the party matrix. Remember the schizont mouse. You don't want to create unnecessary obligation. You want to put things in where you feel they should be. We feel they fit in nicely. Things that are very important to, things that are less important. Which ones are going to make a bigger impact? Which ones are going to take a lot of energy to do? Sometimes it's better to get the smaller things done if they have bigger impact. Sometimes it's more important to get the big things done because they'll get off your plate first. You decide what you think is important. But go through the worksheets and use them to support yourself. Going forward. You do really, really well. Continue to do to challenges. And I will see you tomorrow. 61. Day 29 Challenge: Hi and welcome back to your challenge as module. How do you feel? You've come to the end of the course? You've done so well. You've put in so much hard work and you are going to get a lot out of it. I believe that you already have got a lot out of it. It really just depends on how you apply yourself. Today is slightly easier for him. Every other day, I've given you a challenge and I've asked you to choose what level you're at and how you want to adjust it. And I've giving you ideas and help you through. Today is a day about moving forward. Because there isn't a challenge in this course for every day of your life, for the foreseeable future. It's just not possible. But I still want to empower you, and I still want you to learn how you can do this for yourself moving forward. Because this shouldn't be the end of your journey. And for most people it's not. Although this is a really good way to boost your confidence to get that start, to have the knowledge of how to move forward. This is not going to be an end or it's taken years and years to develop that lack of confidence, fear, that worry. It's going to take much more time to unpack all of that and for you to continue working through it. And that's what you need to do. You need to continue working through it. Today. You're actually going to create your own challenge. What do you feel that you still struggle with? What do you feel like you want more help with? What do you feel like you didn't quiet accomplish or you didn't quite understand or get or succeed with. This is your chance. Use the worksheet, user experience, use your notes, your progress. That's why I get you to do it. That's all we have the rest days. So important for you to be able to process, to understand, to put all of this down, and then use that to help you moving forward. So what challenge are you going to create for yourself? What challenge will you have for yourself tomorrow or the day after? How are you going to make sure you are going to keep growing? Because now your future is in your hands. I've shown you the steps of how to get there. I've helped you attempt and do and explore and try and succeed. Now, initially for yourself. So use the knowledge and your experience and what you've done so far. Use the worksheet to help you use everything you've learned to help you find a challenge that is just above your competence. It can't be too challenging. You can't go 0-100. You can't say, okay, I'm still not comfortable with calling. I'm gonna go and call a complete stranger that I got number of God knows where and I'm going to speak to them for an hour. Probably not. You can't go from I don't feel great, but I'm just gonna go and knock on somebody's door, random person's door. And I'm going to have a chat with them for 3 h. It's not going to happen. Baby steps, baby steps of vital, something that is just above your competence, just above. And then you keep pushing that boundary. That boundary will get bigger and bigger and bigger until you feel so comfortable that you own your space, that nothing actually phases you that you can talk to anyone and be like, yeah. Okay. No problem. I don't even need to think about it. I don't need to plan that script. I don't feel the fear and the failure and the worry and anxiety. It's unnecessary. You leave them at the door. Now, it's over to you. What are you going to do for yourself? What kind of challenging you're going to create? How are you going to continue growing? And I really do hope you continue to grow. Because you've done amazing. You should be really proud of yourself. You are worthy. You are amazing. You are Great. Well done for all your hard work. You are going to reap all the benefits. I hope you have a lovely day. Maybe. I'll see you at the time. 62. Day 30: Hi and welcome back to day 30. You are coming to the end of the course. You've managed to do all 30 days. How does that make you feel? How amazing is that you've done so incredibly well to get here. Not only did you want to make an improvement, you work every single day to make that improvement. You should be really, really, really proud of yourself. You did amazing. Because we've come to the end. Today is more of a conclusion video. How can you move forward? We've talked a little bit about this yesterday, but today we're going to do a little bit more. Let's take a moment to stop and reflect. How did you find the month went for you? Did you feel like you've made a lot of progress? Did you feel you've had a lot of success? Is there anything else that you feel like you need to improve on and you want to do more on. Think about all this, write it down in a journal, keep a notepad around. There might be things that you want to improve on. I provided you with loads of different padding sheets, vision planners, daily success toss, gold plans, meditation plans, et cetera. All of these will benefit you tremendously going forward. Use them, use them as a plan, use them as a reminder. Help yourself do these things every single day. You find you have a lighter life, you'll have a happier life. You'll feel more confident, more radiant, more able to do things you wanna do without your limitations, your fears, your anxiety, holding you back. Because don't you deserve to live the best life you can? The only way to do that is by getting out of your comfort zone. The only way to do that is by moving forward. Even when it feels scary, we feel nervous. We have a little bit inciting mingling at you. When you say, I'm not afraid of you anymore and you step into that part, there might have been a bit weak earlier. You will create tremendous achievement. You will improve on so many different levels. Remember, the only way up is forward. Don't look back. Unless it's to celebrate your successes. Don't worry about the past. Don't worry about the future. If you can't see worried about something or nervous about something happening, to stop, not allow yourself to think about it. Just take a deep breath, break down the problem, and take the first step. Because if that's what you've done here, you've taken the first step, the second step, and even the third step, you make a huge amount of progress. That just shows you the you can do it because you can. You absolutely can. And you have you've managed to do every single day, show yourself every single day from now on to that you can do it because you absolutely can. I want to really take a moment to thank you for doing this course with me. It's been a real pleasure to have you here. And I really do hope that it's helped. Feel free to send me a message or leave a note, or even leave some feedback how the course has gone. Maybe there's a module that you'd like to see more of. Maybe you'd like to expand your knowledge on something else. Sent me a message, and maybe I can make that happen for you. Have a great day. And I hope that you continue to implement these strategies in your life every single day. Thank you for joining me on the course.